The document discusses macronutrients - protein, carbohydrates, and fats - which provide calories and energy for the body. Protein builds muscle, carbohydrates are the primary energy source, and fats are also an energy source and important for cell function. Common food sources of each macronutrient are listed. The document clarifies myths about fats and recommends daily intake amounts of macronutrients based on lean body mass and total calories.

1. What Happens After We Chew?
Food and Macronutrients

2. What is a Macronutrient?
• A component of food that an organism
(human) uses to survive and grow. They
provide the bulk of energy for metabolic
functions within the body.
• Macronutrients are used to calculate total
calories of a food item. Calories are units of
energy. More calories = more energy

3. 3 Major Macronutrients
• Protein
• Carbohydrates
• Fats
• What foods come to mind when thinking of
each macronutrient?

4. Protein
• Builds muscle and repairs cells
• Breaks down into amino acids
• Common sources of protein
– Meat
– Fish
– Eggs and Dairy products
– Vegetables???
• 1 gram of protein = 4 calories

5. Carbohydrates
• Primary source of energy for the body
• Breaks down into glucose and other sugars
• Act as a transporter within the body
• Common sources of carbohydrates
– Breads and grains
– Vegetables
– Fruits
– Sweets
• 1 gram of carbohydrate = 4 calories

6. Fats
• Biggest energy source, primarily used for cell
energy and central nervous system function
• Breaks down into fatty acids
• Common sources of fats
– Fish
– Oil
– Nuts
• 1 gram of fat = 9 calories

7. Macronutrients Video Explanation

9. Fat Energy vs Carb Energy
• If fat provides more energy per gram than
carbs, what is the point of eating carbs?
• While fats provide more energy per gram,
they are primarily used for “slow” functions
(walking, talking, sitting, breathing, etc)
• Carbohydrate energy is stored in the muscles
and blood and used for “fast and strong”
movements (running, lifting, jumping, etc)

10. Common Myths
• Fats make you fat
– False, excess calories cause weight gain. Fats are
essential to a healthy diet and need to be
consumed.
• I should eat a diet of mostly protein
– Even though protein and carbohydrates have the
same amount of calories, they are stored and used
differently. A diet consisting of mostly protein will
leave you worn out and in a “fog”

11. How many grams should I eat?
This is the most basic way to calculate daily
nutrients. It can and should be adjusted based on
needs. I highly recommend a body fat scan.
• Total Calories = lean body mass x 20
• Protein = anywhere from .5- 1 gram of protein
per pound of LEAN body mass Carbohydrates =
typically 1-2 grams per pound of lean body mass
• Fats = Total Calories – (calories from protein +
calories from carbohydrates)

12. What does your diet look like?
• How many calories are in your favorite foods?
• What kind of meals do you typically eat at
certain points in the day (breakfast, lunch,
dinner)?
• Do athletes need different diets than non-
athletes? Do different sports have different
energy requirements?

13. In Your Groups
• Begin brainstorming your daily meal plans.
Make a list of at least 4 of your favorite foods
that are a primary source of each
macronutrient.