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Macronutrients: Module 1: Aspects of Nutrition Course 1 Presented By: Derek Strong, DC
Macronutrients: Module 1: Aspects of Nutrition Course 1 Presented By: Derek Strong, DC
P roteins
F ats/Oils
C arbohydrates
Proteins
Fats/Oils
Carbohydrates
• Serine: Constituent of brain proteins and aids in the synthesis of immune system proteins. It
is also good for muscle growth.
• Taurine: Necessary for proper brain function and synthesis of amino acids. It is important in
the assimilation of mineral nutrients such as magnesium, calcium and potassium.
• Threonine: Balances protein level in the body. It promotes immune system. It is also
beneficial for the synthesis of tooth enamel and collagen.
• Asparagine: It helps promote equilibrium in the central nervous system—aids in balancing
state of emotion.
• Aspartic acid: Enhances stamina, aids in removal of toxins and ammonia from the body, and
beneficial in the synthesis of proteins involved in the immune system.
• Proline: Plays role in intracellular signaling.
• L-arginine: Plays role in blood vessel relaxation and removal of excess ammonia from the
body.
A 2016 study concluded that older adults should eat more protein than is currently
recommended to promote healthy aging.
Higher protein intakes may help prevent age-related sarcopenia, the loss of muscle mass, and
strength that predisposes older adults to frailty, disability, and loss of autonomy
Plant Proteins Most plant proteins are considered to be “incomplete”, because they do not contain all
of the essential amino acids. High-protein vegetables include dark leafy greens (collard
greens, spinach, mustard greens, etc.), asparagus, Bok choy, broccoli, Brussels sprouts,
and cauliflower. Foods like tofu, tempeh, and spirulina are also plant proteins.
Protein Powders Protein powders are usually added to smoothies and other blended foods for an extra
protein boost. They can be an inexpensive and convenient addition to a balanced diet,
especially for athletes, the elderly, or people with digestive issues. Protein powders are
made from either animal protein (whey, casein, beef, or eggs) or plant protein (soy, rice,
pea, hemp, or sprouted grains).
Beans and Legumes Beans and legumes are good sources of both protein and carbohydrates. They also
contain other vitamins and minerals like folate (vitamin B9), potassium, iron, and
magnesium.
Dairy Products Dairy products like milk and yogurt are good sources of both protein and carbohydrates.
Cheese is also a good protein source, but is low in carbohydrates. Note that not everyone
can digest dairy properly, and dairy is not necessary to include in a balanced diet. For
those who choose to consume dairy, full-fat and organic sources are preferred.
Nuts and Seeds Nuts and seeds are sources of both protein and fat. They also contain many other
vitamins an
minerals like magnesium, zinc, selenium, and copper.
Macronutrients: Proteins. 2017. The Institute for Functional Medicine.
Eggs 48%
Meat/Fish 32%
Dairy/Whey 17%
Soy 17%
Macronutrients
Proteins
Fats/Oils
Carbohydrates
©2021 Standard Process Inc. All rights reserved. LN02627 04/22
Fats/Lipids
The lipids of physiological importance for humans exert the following major functions:
Raw materials that help in the control of blood pressure, blood clotting, inflammation,
and other body functions
Storage & insulation
Promote proper growth of skin, hair and nails
Fat helps in the absorption, and transport through the bloodstream of the fat-soluble
vitamins A, D, E, and K
Behavior/mood
Supply fuel (kcals) to the body
Sterols are a subgroup of the steroids and occur naturally in plants, animals, and fungi,
and can be also produced by some bacteria.
The most familiar type of animal sterol is cholesterol, which is vital to cell membrane
structure, and functions as a precursor to fat-soluble vitamins and steroid hormones.
The dietary reference intake (DRI) for fat in adults is 20%-35% of total calories from
fat.
https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know#:~:text=type%20of%20fat.-
,Total%20fat,because%20they%20provide%20health%20benefits.
Temple NJ. Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion. Nutrients. 2018;10(1):39. Published 2018 Jan 4. doi:10.3390/nu10010039
A study in the British Journal of sports medicine states that “Saturated fat does not
clog the arteries: coronary heart disease is a chronic inflammatory condition, the risk
of which can be effectively reduced from healthy lifestyle interventions”
Malhotra A, Redberg RF, Meier P. Saturated fat does not clog the arteries: coronary heart disease is a chronic inflammatory condition, the risk of which can
be effectively reduced from healthy lifestyle interventions British Journal of Sports Medicine 2017;51:1111-1112.
Depends on your calorie requirements for weight loss or maintenance. It’ll also be
based on your eating style and diet.
• Ketogenic diet
• Mediterranean diet
• Types of fats
• Ability to digest fats
2020-2025 Dietary Guidelines for Americans no longer specifies an upper limit for how
much total fat you should consume.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.
December 2020. Available at DietaryGuidelines.gov.
Support metabolism
Cell signaling
Health of various body tissues
Anti-inflammatory
Hormone production
Absorption of nutrients
Hunger Satiation
Macronutrients
Proteins
Fats/Oils
Carbohydrates
©2021 Standard Process Inc. All rights reserved. LN02627 04/22
Carbohydrates Classes
Evidence suggests that SCFAs may benefit us in many ways. Examples include:
Examples include:
• Legumes
• Oats, rye, chia, and barley
• Some fruits (including figs, avocados, plums, prunes, berries, ripe bananas, and
the skin of apples, quinces and pears)
• Certain vegetables such as broccoli, carrots, and Jerusalem artichokes
• Root tubers and root vegetables such as sweet potatoes and onions (skins of
these are sources of insoluble fiber also)
• Psyllium seed husks (a mucilage soluble fiber) and flax seeds
• Nuts, with almonds being the highest in dietary fiber
The glycemic index (GI) is a measure of the blood glucose-raising potential of the
carbohydrate content of a food compared to a reference food (generally pure
glucose). Carbohydrate-containing foods can be classified as high- (≥70), moderate-
(56-69), or low-GI (≤55) relative to pure glucose (GI=100).
The concept of glycemic load (GL) was developed by scientists to simultaneously describe the
quality (GI) and quantity of carbohydrate in a food serving, meal, or diet.
• The Recommended Dietary Allowance (RDA) for carbohydrate is 130 grams per day
for everyone over the age of one year
• Carbohydrates are not essential
• Parts of our brain and heart muscles do need glucose
• Gluconeogenesis is the pathway by which glucose is formed