Macronutrients are the main nutrients that make up the foods we eat. These include carbohydrates, proteins and fats. Macronutrients not only offer calories that your body uses for energy, but they also play specific roles in maintaining health. Learn more about these macronutrients and how to select the good- for-you options for a healthy diet.
Carbohydrates
Carbohydrates are the body’s main source of energy. There are three main types of carbohydrates found in foods:
- Sugar. Sugar is quickly absorbed by the body and used for energy. Sugars are found naturally in some foods, such as fruits and milk, and are also added to processed foods, like cakes, cookies and soda.
- Starches. Starches, or complex carbohydrates, generally provide longer lasting energy than simple sugars. Starches are found naturally in certain foods, such as rice, bread, cereal, peas, potatoes and beans.
- Fiber. Fiber is the part of plant foods, like beans, nuts, whole grains, fruits and vegetables, that your body can’t digest or absorb.
Some types of carbohydrate-rich foods are better for you than others. Here’s how to choose your carbohydrates wisely:
- Limit foods and drinks with added sugars, such as candy, cakes, pies and fruit drinks. Although added sugars can also provide energy, they have little to no nutrients, may contribute to weight gain and increase your risk for other health problems.
- Eat fewer processed starches, like white bread and white rice, which have been stripped of important vitamins, minerals and fiber.
- Focus on fiber-rich foods, including fruits, vegetables and whole grains. Fiber provides a range of benefits beyond keeping your digestive system healthy. Adequate fiber intake can help promote a healthy weight and lower your risk of diabetes and heart disease.
Proteins
Proteins are considered a basic building block of the body. Most people are aware that protein is needed to build muscle, but it has many other functions as well. Your body needs protein for growth, maintenance and energy. You need protein to keep your body in good working order, repair cells and aid in protection from bacteria and viruses. To choose healthy proteins:
- Pick lean cuts of meats, poultry and seafood. Trim away any fat or skin.
- Aim to include at least two servings of seafood rich in omega-3 fatty acids per week, such as salmon, mackerel, tuna, herring and lake trout. Omega-3 fatty acids seem to have heart-healthy benefits.
- Include plant-based proteins, like chickpeas or lentils, as a main dish or part of a meal in place of less healthy options, like red and processed meats.
Fats
Besides being a rich source of energy, fats play many essential roles in the body. Fat is needed to absorb fat-soluble vitamins, including vitamins A, D, E and K. The body also needs fat to help the brain and nervous system function well and to maintain healthy skin.
There are various types of fat, and some types are better for you than others. Tips for healthier fats include:
- Choose monounsaturated or polyunsaturated fats, such as olive, canola, flaxseed and nut oils. Studies indicate that eating foods rich in these types of fats can improve blood cholesterol levels, which can decrease your risk of heart disease.
- Limit saturated and trans fats. These fats can damage your heart and arteries. Saturated fats are found in foods that come from animals, such as meat and dairy products. Artificial trans fats are now banned in the United States because of links to heart disease, but trans fats still occur naturally in small amounts in some animal products, like meat, whole milk and milk products.
Putting it all together
Fiber-filled carbohydrates, lean proteins and healthy fats are all important components of a well-balanced diet. You also need them in adequate amounts for your body to function and feel its best. Know there isn’t an optimal macronutrient ratio (e.g., low-carbohydrate, high-protein or low-fat) that is right for everyone. Macronutrient composition targets depend on many factors, including your calorie goals, body weight, activity levels and health goals.
As a general guide, fill half your plate with fruits and vegetables, about one fourth with lean meat, poultry or fish, and one fourth with whole grains to help ensure you are getting all the nutrients you need for good health.
Sources:
Important Nutrients to Know: Proteins, Carbohydrates, and Fats. DHHS. NIA (2017). https://www.nia.nih.gov/health/important-nutrients-know-proteins-carbohydrates-and-fats
Understanding Food. UCSF. https://dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-food/
Carbohydrates: How carbs fit into a healthy diet. Mayo Clinic (2017). https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
Protein. Department of Veterans Affairs. https://www.move.va.gov/docs/NewHandouts/Nutrition/N20_Protein.pdf
Dietary Fats. DHHS. NIH. National Library of Medicine (2015). https://medlineplus.gov/dietaryfats.html
10 Tips: Build a Healthy Meal. USDA. (2017) https://www.choosemyplate.gov/ten-tips-build-healthy-meal
Nutrition: How to Make Healthier Food Choices. AAFP. (2017) https://familydoctor.org/nutrition-how-to-make-healthier-food-choices/
The truth about fats: the good, the bad, and the in-between. Harvard Health. (2018) https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
