All the nutrients are broadly classified as macronutrients and micronutrients.
Macronutrients basically come from carbs, protiens, and fats. Carbs and proteins provide 4 kcal per gram. Fats provide 9 kcal per gram. Keep your fats in check!
Micronutrients basicallyinclude vitamins and minerals and have no calorie content in them.
Alcohol contains 7 kcal per gram.
Carbs (CHO) should constitute the majority of kcals in a balanced diet. Carbs come from grains, fruits, vegetables, milk, legumes. Carbs are basically, 1 or more sugar molecules.
Simple carbs are monosaccharides (galactose and fructose) and bisaccharides (maltose, sucrose and lactose).
Maltote is glucose+glucose.
Sucrose is glucose+fructose.
Lactose is glucose+galactose.
Complex carbs are polysaccharides - glycogen, starch, fiber.
Glycogen is a polysaccharide made of highly branched chains of glucose – branching allows for quick breakdown to glucose.
Starches consist of either straight or branched chains of glucose – starchy foods include breads, legumes and starchy vegetables.
Fiber is made up of either straight or branched chains of monosaccharides – human enzymes can’t break sugar links.
Dietary sources of carbs:
Dairy: milk and yogurt, 12 g per cup; cheese has no carbs
Fruits: Medium-sized piece or ½ cup cut = 15 g CHO
Vegetables: Medium-sized or ½ cup cooked = 5 g CHO
Bread: 1 oz, 1 slice, ½ cup cooked starch = 15 g CHO
Beans: (Legumes, dried beans), 15-20 g CHO/½ cup
Sugar: 1 tsp = 4 g CHO (1 Tbs = 12 g CHO)
Meats, oil, fat have no CHO.
45-65% total calories should come from carbs.
0-0.5 y.o. 60 g/day
0.5-1.0 y,o. 95 g/day
1-50+ y.o. 130 g/day (Notice, every individual age from 1 and higher needs a fixed 130 g!)
Pregnant 175 g/day
Lactating 210 g/day
My own kcal need based on my exercise, age, etc. is about 2200 kcal.
I could plan to get (within USDA guidelines)
60% from carbs = 1320 kcal. = 1320/4=330 g.
20% from lipids (fats)= 440 kcal. = 440/9=50 g.
20% from proteins= 440 kcal. = 440/4=110 g.
Macronutrients basically come from carbs, protiens, and fats. Carbs and proteins provide 4 kcal per gram. Fats provide 9 kcal per gram. Keep your fats in check!
Micronutrients basicallyinclude vitamins and minerals and have no calorie content in them.
Alcohol contains 7 kcal per gram.
Carbs (CHO) should constitute the majority of kcals in a balanced diet. Carbs come from grains, fruits, vegetables, milk, legumes. Carbs are basically, 1 or more sugar molecules.
Simple carbs are monosaccharides (galactose and fructose) and bisaccharides (maltose, sucrose and lactose).
Maltote is glucose+glucose.
Sucrose is glucose+fructose.
Lactose is glucose+galactose.
Complex carbs are polysaccharides - glycogen, starch, fiber.
Glycogen is a polysaccharide made of highly branched chains of glucose – branching allows for quick breakdown to glucose.
Starches consist of either straight or branched chains of glucose – starchy foods include breads, legumes and starchy vegetables.
Fiber is made up of either straight or branched chains of monosaccharides – human enzymes can’t break sugar links.
Dietary sources of carbs:
Dairy: milk and yogurt, 12 g per cup; cheese has no carbs
Fruits: Medium-sized piece or ½ cup cut = 15 g CHO
Vegetables: Medium-sized or ½ cup cooked = 5 g CHO
Bread: 1 oz, 1 slice, ½ cup cooked starch = 15 g CHO
Beans: (Legumes, dried beans), 15-20 g CHO/½ cup
Sugar: 1 tsp = 4 g CHO (1 Tbs = 12 g CHO)
Meats, oil, fat have no CHO.
45-65% total calories should come from carbs.
0-0.5 y.o. 60 g/day
0.5-1.0 y,o. 95 g/day
1-50+ y.o. 130 g/day (Notice, every individual age from 1 and higher needs a fixed 130 g!)
Pregnant 175 g/day
Lactating 210 g/day
My own kcal need based on my exercise, age, etc. is about 2200 kcal.
I could plan to get (within USDA guidelines)
60% from carbs = 1320 kcal. = 1320/4=330 g.
20% from lipids (fats)= 440 kcal. = 440/9=50 g.
20% from proteins= 440 kcal. = 440/4=110 g.
Comments