Macronutrients 101: Carbs, Protein & Fats Explained

**Swap just 10 % of daily calories from ultra‑processed carbs to quality protein and you could cut hunger by 25 %.**

- **Carbs** fuel brain & muscles - **Protein** repairs every cell - **Fats** absorb vitamins & steady energy - Target : 45‑65 %‑carb | 10‑35 %‑protein | 20‑35 %‑fat (by calories)

Nutrients required in gram amounts that provide energy: **carbohydrates (4 kcal g‑¹)**, **proteins (4 kcal g‑¹)**, and **fats (9 kcal g‑¹)**.

- **Complex** (oats, beans) = fibre + slow glucose - **Simple** (table sugar) = quick spike - RDA: min 130 g/day for brain glucose

- Builds muscle, enzymes, hormones - Aim 0.8‑1.6 g kg‑¹ body weight (higher for athletes) - Mix plant & animal sources for full amino profile

- **Unsaturated** (olive oil, nuts) = heart‑protective - **Saturated** (butter) → limit < 10 % calories - Helps absorb vitamins A, D, E, K

| Plate | % Volume | Example | |-------|----------|---------| | Veg & fruit | 50 % | Salad + berries | | Protein | 25 % | Grilled chicken | | Whole‑grain carb | 25 % | Quinoa | | Fat | drizzle | 1 tbsp EVOO

| Myth | Fact | |------|------| | “Carbs make you fat.” | Excess *calories* do; whole‑grain carbs aid satiety. | | “High protein damages kidneys.” | No risk in healthy people up to 2 g kg‑¹. | | “Low‑fat is always better.” | Quality unsaturated fat supports hormones & brain.

Prioritise complex carbs, adequate protein and healthy fats; adjust ratios to goals and activity.

1. Institute of Medicine DRIs, 2020. 2. FADA Position Paper on Macronutrient Distribution, 2023.