"Dietary macros" refers to the three primary macronutrients that make up the foods we eat: carbohydrates, proteins, and fats. These are the primary sources of energy (calories) for our bodies and play unique and crucial roles in our health and functioning.
1. **Carbohydrates (Carbs):** - Source of energy. - 1 gram provides about 4 calories. - They can be classified as simple (like sugars) or complex (like starches and fibers). - Foods that are rich in carbs include fruits, grains, legumes, and many dairy products.
2. **Proteins:** - Essential for tissue growth, repair, and maintenance. - 1 gram provides about 4 calories. - Made up of amino acids, which can be essential (must be obtained from the diet) or non-essential (can be made by the body). - Foods rich in protein include meats, dairy, eggs, legumes, and some grains and nuts.
3. **Fats:** - Concentrated source of energy. - 1 gram provides about 9 calories, making it the most energy-dense macronutrient. - Can be classified as saturated, unsaturated (mono- and poly-unsaturated), or trans fats. - Vital for absorption of fat-soluble vitamins (A, D, E, K) and for the formation of cell membranes. - Foods rich in fats include oils, butter, nuts, seeds, avocados, and fatty cuts of meat.
People often track their intake of these macronutrients when they're following specific diets or have fitness and health goals. Depending on one's goals (like muscle building, weight loss, or maintaining health), the ratio and total amount of these macronutrients can vary.