The "Nutrition Basics: Macronutrients" lesson will introduce and explain the three most calorie-dense foods-- fats, proteins, and carbohydrates. You will get an understanding of what most foods are made of and why they are important.

1. Basic Nutrition
The Macronutrients
By Erin Madden, BScAHN
www.balancedmealplans.ca

2. Critical Thinking
Whyisnutritionimportant?
Whatmakesupahealthydiet?
Namesomefoodsthatgiveyougoodenergy.
Whyisitimportanttoeatfoodthroughout
theday?

3. Calories
Whatisacalorie?
A calorie is a unit used to measure the
amount of energy in food.
The body uses food as a source of energy.
The higher the calorie content of a
particular food, the more energy it can
provide.

4. Building Blocks
WhatareMacronutrients?
Nutrients that provide calories or energy.
Eachfoodsourcecontainsmacronutrients.
Macronutrients are nutrients needed for
growth, metabolism, and other bodily
functions.

5. Canyounamethethreemacronutrients?
Protein Fats Carbohydrates
Building Blocks

6. Each of the macronutrients provide
calories for energy in varying amounts.
Carbohydrates = 4 calories per gram
Which macronutrient do you think is the
most energy dense?
Proteins = 4 calories per gram
Fats = 9 calories per gram
Building Blocks

7. If the nutrition label on a product shows
that it contains 1 gram of fat, 2 grams of
protein, and 7 grams of carbohydrates, how
many calories does the product have?
Total Calories = 45
Building Blocks

8. What are carbohydrates?
Carbohydrates are a source of fuel that
provide energy for the body, brain, and
nervous system.
Carbohydrates can be stored as
glycogen in the muscles and liver to
be used later for energy.
Carbohydrates
Help to regulate bowel function.

9. Carbohydrates
Carbohydrates are the macronutrients
that make up most of our calorie intake.
Approximately 45% - 65% of our daily
caloric intake should come from
carbohydrates.

10. What are two types of carbohydrates?
Complex Carbs – Starch and Fiber
Simple Carbs- Sugars
Carbohydrates

11. Simple Carbohydrates
Monosaccharides- Glucose, Galactose, Fructose.
Composed of monosaccharides or disaccharides.
Disaccharides- Maltose,
Sucrose, Lactose.
Carbohydrates

12. Disaccharides are made of 2 monosaccharides.
Sucrose= 1 glucose + 1 fructose molecule
Maltose= 2 glucose molecules
Lactose= 1 galactose + 1 glucose molecule
Carbohydrates

13. What are some foods that
contain simple carbohydrates?
Table Sugar
Fruit
Milk
Honey
Carbohydrates

14. Can you guess which simple sugar is found in
fruit?
How about milk?
Fructose
Lactose
Carbohydrates

15. Complex carbohydrates
Contain many sugar molecules.
Known as polysaccharides.
Carbohydrates

16. What are two types of complex
carbohydrates?
Fiber Starch
Which of the two can be used as energy?
Carbohydrates

17. Starches are broken down
into simple carbs, such as
glucose, through the
process of digestion.
Fiber cannot be broken down into glucose or be
be used as energy, but instead, helps to regulate
bowel function.
Once starches are broken down, they can be used
as energy, stored as glycogen,
or turned into fat.
Carbohydrates

18. Can you name some foods that are high in
starch?
Potatoes
Rice
Pasta
Bread
Foods that contain starch can also contain
fiber and vice versa.
Carbohydrates

19. What are some foods that
are high in fiber?
Whole grains
Leafy Greens
Fruits
Legumes
Carbohydrates

20. Fiber
Eating fibrous foods can make you feel full, and
therefore, you are less likely to overeat.
Fibrous foods can
also take longer to
chew, giving your
brain time to get the
signal that you have
had enough.

21. What are two types of fiber?
Soluble Fiber
Insoluble Fiber
Fiber

22. What is soluble fiber?
Fiber that absorbs water and slows digestion.
Controls blood glucose levels.
Lowers cholesterol.
Increases satiety.
What are some benefits of soluble fiber?
Found in beans, the flesh of fruits and
vegetables, and oatmeal.
Fiber

23. What is insoluble fiber?
Fiber that cannot dissolve in water and retains
its original integrity throughout the digestive
tract.
Helps with bowel regularity.
Found in the skins of
fruits and vegetables,
bran, nuts, and seeds.
Fiber

24. Fats
What are dietary fats?
Fats provide energy and help with
maintaining the structure and function of
the entire body.
Also known as lipids, which is a term that
includes fats, oils, and cholesterol.

25. Fats
Although fats have received a bad reputation
because of their higher calories per gram, they are
a necessary part of our diet and are needed for
good overall health.
Approximately 20% -
35% of our daily
caloric intake should
come from fat.

26. Fats
Why do our bodies need Fat?
Normal growth and development
Energy
Healthy brain function
To absorb fat-soluble vitamins
Cushioning for our body’s organs
To make hormones

27. Fats
Essential Fats- Only obtained from diet
Omega-3 Fats
• Controls inflammation.
• Good for brain health.
• Found in fish, flax seeds, and walnuts.
Omega-6 Fats
• Needed for growth and immune health.
• Too much can cause inflammation.
• Found abundantly in meats and most
vegetable oils.

28. What are the main types of fats?
Polyunsaturated
Monounsaturated
Saturated
Fats

29. Polyunsaturated Fat
Contain omega-3 and
omega-6 essential fats.
Oxidize or turn rancid very
quickly under heat.
Found in foods like fish, salad dressings,
and vegetable oils.
Fats

30. Monounsaturated Fat
Found abundantly in plant
and animal foods.
Stable at room temperature
and commonly used in
cooking.
High amounts in avocados,
nuts, and olive oil.
Fats

31. Saturated Fat
Usually found in fats that are solid at room
temperature.
Large amounts
found in animal
foods.
Other food sources include beef, lamb,
butter, and lard.
Fats

32. Identify the predominant fat found in each
food below.
Saturated PolyunsaturatedMonounsaturated
Which of these would most likely contain an
abundance of the essential fats?
Fats

33. Protein
Proteins are the primary
building blocks of our body.
Every part of our body
including our bones
contain protein.
Approximately 10% - 35%
of our daily caloric intake
should come from protein.

34. What else is protein used for in the body?
Growth
Tissue repair
Immune function
Making essential hormones and enzymes
Energy when fats or carbohydrates are not
available
Preserving lean muscle mass
Protein

35. What is protein made of?
Protein is made up of
amino acids.
Amino acids are strung together in
long chains, like a pearl necklace,
to form proteins.
The human body uses 20 amino acids to
synthesize proteins.
Protein

36. Others amino acids are non-essential. This
means that our bodies can make them.
What are the two types of amino acids?
Essential
Some amino acids are essential, which means
we need to get them from our diet.
Non-Essential
Protein

37. How can we get protein in our diet?
Animal Foods
 Complete protein source.
 Contain all the essential amino acids our
bodies need.
Plant Foods
 Incomplete protein source.
 Low in one or more essential amino acids.
 Soy and quinoa are exceptions.
Protein

38. What are examples of complete
protein sources?
Complete proteins contain all 9 essential amino
acids. They come from:
• Meat
• Poultry
• Soy
• Eggs
• Dairy products
Protein

39. Will a person become deficient in certain
amino acids if they only eat incomplete
sources of protein?
No, as long as they are eating enough total
protein everyday they will not become
deficient.
Protein

40. A person that does not consume any animal
products and has a low total daily protein intake
(below 50-60 grams per day) may want to
consider eating complementary proteins.
Complementary proteins are two different food
sources that each contain the amino acid that
the other is low in. (i.e. rice and beans).
Protein

41. Activity

42. Assessment
1.
2.
3.
4.
What is a calorie?
What are two types of carbohydrates?
What are the three macronutrients?
Where are amino acids found?
5. Give two reasons why fat is an
important part of your diet.