Cebu City – Macro means large. To sustain life, function properly, and achieve the right amount of energy we need for our daily routine, we need large amounts of nutrients, such as macronutrients. All these nutrients produce energy in calories or kcals for your body. Macronutrients are divided into three categories. These are protein, carbohydrates, and fats.\

Protein

The construction, function, and regulation of the body's tissues and organs are all dependent on protein. Protein is a macronutrient needed for muscular growth and is a requirement for the replacement of cells and body repair.

During digestion, it is typically broken down into parts called amino acids that are classified into three groups: essential, nonessential, and conditional. Essential amino acids are sourced from the food your take. You do not have to consume it daily. Instead, you only have to balance it.

Nonessential amino acids are produced by the body from necessary amino acids or due to regular protein breakdown. On the other hand, conditional amino acids are the ones we need in times of illness and stress.

Protein is typically found in lean meats such as beef, pork, lamb, veal, and goat meat. Other sources of it may be from poultry such as chicken, turkey, or duck and egg. In case you are a vegetarian, legumes like lentils and beans are a good source too. Other sources may include nuts like almonds, walnuts, and pistachios and can be a good choice too.

The real question here is: how much protein do you need? Proteins have a caloric content of 4 kcal per gram. It is recommended that adult men should consume 56 grams of protein per day while adult women should consume 46 grams. If you consume 1,800 calories per day, protein should account for 180 to 630 calories.

Moreover, if you are an athlete, it is recommended that you should consume 1.2 to 2.0 grams of protein per kilogram, but this may still vary depending on the training that you do.

Carbohydrates

On the other hand, glucose is the primary energy source of your body which is broken down from the carbohydrates you consume. Glucose is absorbed by your bloodstream and used as energy to fuel your body. The brain specifically needs glucose for it to function properly.

However, blood sugar is influenced by the number of carbs you consume. Consuming too many carbs might cause hyperglycemia, while not consuming enough might cause hypoglycemia. There are three types of carbohydrates. These are starches, sugars, and fiber.

There is a variety of high-carb foods. Among the healthy sources of carbohydrates are quinoa, oats, beans, and beets. Meanwhile, carbohydrates have a caloric value of 4 per gram. Adult men are encouraged to consume 225-325 grams of carbs each day as well as women. This value is only applicable when the targeted caloric intake per day is 2,000.

Fat

Fat aids in the storage of energy, the cushioning of organs, the production of certain hormones, the absorption of fat-soluble vitamins, and the integrity of cell membranes.

Fat is also categorized into three parts: trans fat, saturated fat, and unsaturated fat.

Trans fat is the unhealthiest one among the categories as this fat can cause your bad cholesterol to rise. Trans fat can be found in margarine, shortening, doughs, and fried foods.

Moreover, aside from trans fat, another unhealthy fat is saturated fat. This fat can cause heart disease and weight gain. Foods that are high in saturated fat are full-fat dairy products, butter, coconut oil, lard, fatty beef, and poultry with skin.

Lastly, unsaturated fats are regarded as healthy fats because they can lower blood cholesterol, reduce inflammation, normalize cardiac rhythms, and perform a variety of other functions. Avocados, nuts, flax seeds, fish, olive, and seeds like pumpkin and sesame are good sources of unsaturated fats.

Fats have a caloric value of 9 per gram. The recommended healthy fat intake for adults is 20% to 35% of total calories. If you consume 2,000 calories per day, you will consume between 44 and 77 grams of fat per day. Regardless of what kind of fat you consume daily, it is advisable to balance it out and take note that you should consume lower amounts of it than protein and carbs.

It is important to note to consume each macronutrient daily. To do this, building each meal around a balance of protein, carbs, and healthy fats are recommended. To do this, you can try to split these macronutrients into a percentage, like 20% you dedicate to fat, 30% to protein, and 50% to carbs. You can also use the Pinggang Pinoy as your guide.  // AA VI Ronalyn C. Dela Cerna