To stay healthy, your body requires macronutrients – fats, proteins and carbohydrates – in large quantities. Appropriate intake levels have been set in order to avoid deficiencies and minimize chronic diseases due to overconsumption.

Proteins provide essential amino acids; fats include glycerol and fatty acids; while carbohydrates consist of monosaccharides or chains of monosaccharides linked together.

Carbohydrates

Carbohydrates are an energy source, converted by our bodies into sugars for use as brain and muscle fuel. Each gram of carbohydrate provides 4 calories. They can be found in vegetables, fruits, milk products and processed products and it’s recommended that adults consume 45-66% of their daily caloric intake from carbohydrates.

When the body lacks sufficient carbohydrates to fuel its needs, it will rely on other forms of fuel as an alternative source. When an imbalance of glucose in the blood occurs due to this switch-off of fuel sources – known as hypoglycemia – dizziness and weakness may result according to University of Cincinnati research. Any excess glucose will be stored as glycogen for use later.

carbohydrates not only provide energy, but they are packed with essential vitamins and minerals as well. Many carb-rich foods also boast fiber, helping people feel satisfied with fewer calories while improving digestive tract health.

Complex carbohydrates, commonly referred to as starches, require longer for our bodies to break down than simple sugars like glucose. As a result, their blood sugar levels remain more steady while providing long-lasting satiation. Sources of complex carbs include whole grains, beans and legumes, corn oats quinoa and some vegetables – the ideal sources are natural minimally processed foods like fruits vegetables dairy and whole grains.

Protein

Protein plays many crucial functions, from maintaining body tissues to helping stimulate metabolism. Protein has historically been classified into three groups based on biological value: high, medium and low; however it has now become clear that dietary proteins vary over the lifespan in terms of their biologic or nutritional significance (FAO/WHO/UNU 1985).

Dietary protein sources include animal products (milk, meat and eggs) as well as plant sources like beans, peas lentils soy products nuts and seeds. Our bodies need 20 amino acids in order to function normally – nine are considered essential, meaning they must come from our diet; while 11 others can be produced naturally under normal physiological circumstances.

A healthy diet should include foods from each food group in order to gain sufficient protein intake. Lean meats, fish and poultry, beans/legumes/soy products/nuts and seeds are great sources of protein; choose those low in saturated fats/trans fats/added salt as well as high in heart-healthy omega-3 fatty acids for maximum results.

As a rule of thumb, aim to consume a varied diet rich in whole grains, fruits, and vegetables; select dairy alternatives rich in nutrients for those who suffer from lactose intolerance; and limit refined sugars, sodium, and saturated fats.

Fat

Your health-minded friends may talk about “counting macros”, or paying attention to protein, carbohydrates and fat as the three primary nutrients that provide energy – more commonly referred to as kilocalories. Registered dietitian Julia Zumpano says counting macros can be helpful but that it’s more essential that we pay attention to our food variety as well as how much of each nutrient we are taking in.

While fat may have a bad rap, not all fats are created equal and some are essential. Dietary fats provide energy while supporting cell structure, enzymatic reactions, immune function, and much more. Aiming for monounsaturated and polyunsaturated varieties is best. These fats have been shown to lower cholesterol levels, reduce inflammation, stabilize heart rhythms and provide energy. Avocados; plant-based oils like olive, canola, safflower, peanut and sesame; nuts like almonds and walnuts; oily fish like salmon trout and mackerel; flaxseeds and sunflower seeds among many more are great sources of healthy sources of monounsaturates and polyunsaturates!

All fats contain nine calories per gram, more than the 4 calories found in carbs or proteins, so it is best to consume fats only in moderation. For best results, consume them only when necessary and in small portions.

Vitamins & Minerals

A healthy diet should include small amounts of vitamins and minerals for multiple metabolic purposes. Vitamin are organic compounds while minerals are inorganic substances unaffected by heat or acidity; most people should be able to get all of their required vitamins and minerals through foods like whole fruits and vegetables.

Body stores certain minerals, but to maintain optimal health it’s essential that we take in an array of them through diet. Calcium, phosphorus and magnesium are three essential minerals necessary for strong bones and teeth; additionally, magnesium helps control blood sugar levels by turning food into energy while creating proteins, DNA strands and supporting normal muscle and nerve function.

Potassium and sodium are also vital minerals, helping regulate water balance in the body, support normal muscle and nerve functioning, as well as maintaining kidney health.

Vitamins are vital to human health, but some populations require greater amounts than others. Pregnant and breastfeeding women require increased folate, iron, Vitamin D and choline during gestation and breastfeeding; vegetarians may need supplements to ensure adequate amounts of certain vitamins and minerals are being consumed; those who regularly drink alcohol, smoke or take certain medications might have increased needs in terms of nutrient requirements; high dose supplements taken without medical advice may even be harmful.