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The human body's direct sources of energy, proteins, carbohydrates, and fats. They also supply energy for daily life activities like work and exercise.

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Foods that are rich in complex carbohydrates (cereals, bread, and pasta) or simple carbohydrates (sugars found in candy, jams, and dessert). (4 calories/gram)

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Carbohydrates act as the primary fuel

They provide energy for your muscles and the central nervous system while moving and exercising

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Carbohydrates that consist of more than one sugar get broken down into their monosaccharides by digestive enzymes and then directly absorbed causing a glycaemic response

The body uses glucose as an energy source in the muscle, brain, and other cells

Carbohydrates also play an important role in the structure and function of our cells, tissues, and organs.

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Our body needs more carbohydrates than proteins and fats except for water.

For healthy and active people, 55-60% of their daily caloric intake should come from carbohydrates.

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80% of our diet should come from this type of carbohydrate.

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They are digested and absorbed slower than simple carbohydrates. Foods from this type of carbohydrate often contain many vitamins, minerals, and proteins that our bodies need.

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They are digested and absorbed quicker than complex carbohydrates. Causes large swings in blood sugar levels.

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An essential nutrient and one of the building blocks of body tissue and serves as a source of fuel. (Contains 4 calories/gram)

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The average adult body consists of 10-12 kg of proteins that are mostly found in the muscles.

They are directly involved in the fundamental chemical processes of life and play important roles in how bodies move and function.

Every blood tissue contains proteins that aid in the body's growth and repair.

They are also critical components of hormones, enzymes, the immune system, and the transport system that moves molecules in and out of the cells.

The body also uses proteins as a source of energy when the carbohydrate and fat supply runs low which are the preferred sources.

They maintain proper pH and fluid balance.

They keep the immune system strong, transport, and store nutrients if needed.

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They are the building blocks of proteins.

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Essential Amino Acids = 9, Non-Essential Amino Acids = 11, Complete Proteins = 20

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Essential Amino Acids = 9, Non-Essential Amino Acids = 11, Complete Proteins = 20

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9 of all the 20 amino acids, must be from foods. The other 11 amino acids are produced by the body.

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It is classified as a macronutrient because it is needed for all body functions in large amounts.

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Some dietary experts say that it is the most critical macronutrient that we must consume on a daily basis.

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Consuming a sufficient amount of water every day assists in aiding in digestion, regulating body temperature, transporting nutrients to the cell and eliminating waste products from cells.

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Since water makes up 75% of the brain, lacking in electrolytes causes issues in confusion, muscle weakness, and fatigue.

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One study including 18,300+ American adults showed that people who drank 1% more water per day, consumed fewer calories, less saturated fat, less sugar, less sodium, and less cholesterol.

Water helps fill your stomach up before digging in a meal.

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It is found in the fluids we drink and the food we consume.

The amount of water we need depends on our physical activity level and on the environmental conditions.

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"Macronutrients are the nutritive components of food that the body needs for energy and to maintain the body’s structure and systems," says MD Anderson Wellness Dietitian Lindsey Wohlford.

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Glycemic index is a ranking system that tells you how much a given food affects your blood-glucose level.

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Glycemic index works with a 100 being pure glucose. Foods closer to 100 make your blood-glucose levels spike very high and sudden. As you go down towards 0, the foods will progressively increase your blood-glucose levels by a lower amount, as well as releasing the glucose at a more steady rate.

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Products with a 55 or lower glycemic index are considered low, 56-69 is considered medium, and 70 or higher is considered high. You should generally aim to eat foods at a 55 or lower, the higher you go the more you should think about the frequency and quantity of you eating it.

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Fats serve multiple purposes to your body functioning. They carry vitamins, protect vital parts of your body, and release energy faster than any other type of macronutrient. Fats are separated into 3 main categories based on the chemical bonds and how healthy they are for you

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While carbs and proteins have 4 calories per gram, fats have 9, meaning that burning off fat produces more energy than any of the other macronutrients.

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-Lipoproteins are made up of fats and proteins

-Carry cholesterol (major building block of healthy cells) throughout your body

-Having too much cholesterol can lead to heart disease

-HDL (high-density lipoproteins) are more compact and carry less cholesterol (more controlled intake)

-LDL (low-density lipoproteins) are less compact and carry more cholesterol (intake not as easy to control)

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Also known as "good" fats

Mainly found in vegetables, fruits, and nuts

Low in calories

High in HDL (good cholesterol)

Double chemical bonds allow your body to decide how it wants to use the nutrients going into your body

Split into 2 subcategories:

Monounsaturated fats only have 1 double bond

Polyunsaturated fats can have 2 to 6(slightly better for you)

Omega-3 is a specific type of polyunsaturated fat that is mainly found in fish, not naturally produced by your body so try to incorporate it into your diet

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Also known as "bad" fats

Mainly found in animal products

Higher in calories

Lacks the double chemical bond, body has less options with nutrients

High in LDL (bad cholesterol)

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At room temperature, unsaturated fat are liquids and saturated fats are solid

Liquid fats go bad faster than solid fats

Unsaturated liquid fats are turned into solid, using a method called hydrogenation

Unsaturated fats have a straight double bond, trans fats have a bent double bond, the body can't properly break down the bent double bond

Not only high in LDL but DECREASES HDL

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