Better Body Clinical Nutrition


Carbohydrates, Proteins, and Fats

Saturday, February 5, 2022 2:32 PM

In this post I wanted to link this article titled What are Macronutrients? All you need to know by Lizzie Streit.  Sometimes I find that when I say carbohydrates to my patients there is confusion between the foods in this group versus proteins or fats.  I am going to seperate these out, but I wanted to focus on the term Macronutrients for a moment.  Macro comes to us from greek meaning long or large.  So Macronutrients are the nutrients that we need a large amount of.  This includes these three general categories.  

"Sources of carbohydrates include:

  • Whole grains: brown rice, oats, farro, and barley
  • Vegetables: peas, potatoes, corn, and other starchy veggies
  • Fruits: mangoes, bananas, figs, and apples
  • Beans and legumes: black beans, lentils, and chickpeas
  • Dairy products: milk and yogurt

Sources of protein include:

  • Poultry: chicken and turkey
  • Eggs: particularly egg whites
  • Red meat: beef, lamb, and pork
  • Seafood: salmon, shrimp, and cod
  • Dairy products: milk, yogurt, and cheese
  • Beans and legumes: black beans, lentils, and chickpeas
  • Nuts and seeds: almonds and pumpkin seeds
  • Soy products: tofu, edamame, and tempeh

Sources of fat include:

  • Extra virgin olive oil
  • Coconut: fresh, dried, and coconut oil
  • Avocados: fresh and avocado oil
  • Nuts and seeds: almonds and pumpkin seeds
  • Fatty fish: salmon and herring
  • Dairy products: full fat yogurt and cheese"

"Carbs are primarily found in grains, fruits, beans, and starchy vegetables. Protein-rich foods include eggs, meat, fish, and soy products, while high fat foods include avocados, nuts, seeds, cooking oils, and fatty fish."

After you eat these foods they are broken into smaller parts that have different uses in the body.  Carbohydrates break down into sugars and fiber, Proteins into amino acids, and fats into fatty acids.  These sugars from carbohydrates bring instant energy, while the fiber aids digestion and helps you feel full.  The amino acids from protein help with building and repair, provide structure, balance acid and alkaline balance, and create enzymes and hormones.  The fatty acids from fat digestion help your cells, store energy, transport and absorbtion, as well as insulate and protect your organs.