TERRI EDWARDS

Macronutrients: Carbohydrates, Protein, Fat, and Water

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Carbohydrates provide our cells with a source of energy to fuel our body.  The AMDR, or current scientific scholar suggested Acceptable Macronutrient Distribution Range, for Carbs is 45-65% of total energy intake.

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Protein serves many functions such as structure for our body tissue, communication as through hormones, and they drive chemical reactions as enzymes.  The AMDR for Protein is 10-35% of total energy intake.

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Fats, or lipids, provide large amounts of energy and serve important structural roles in cell membranes, regulate cell processes and insulate the body.  The AMDR for Fat is 20-35% of total energy intake.

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Water is the largest single component of our bodies and accounts for about 60% of our body weight.  Water transports nutrients and waste through the body, and serves other functions as well.  The amount of water needed daily is variable and depends on things like size, gender, age and activity levels.  Approximately 11-16 eight-ounce glasses daily for adults is a good gauge for water intake. 

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Some Food Sources for Macronutrients:

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Carbohydrates:  Starchy vegetables like potatoes and corn, legumes such as beans, whole grains like rice, fruit such as apples, and dairy like milk products.

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Protein:  Meat such as chicken, eggs, nuts like almonds, whole grain such as oats, seeds like quinoa, milk and vegetables like broccoli.

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Fat:  Fish such as salmon and tuna, nuts like walnuts, seeds such as flax, avocados, olives, and even dark chocolate.

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