Except for calories intakes, there is also macro nutrients intake that provide calories into it. Calculating your calorie needs can help you determine how many grams of protein, carbohydrates and fat you should consume each day.
Carbohydrate : 4 Calories per gram
Protein : 4 Calories per gram
Fat : 9 Calories per gram
This means that if you looked at the Nutrition Facts label of a product, I'll take an 100 grams of Egg,boiled as example :
Carbohydrate : 1.1 Calories x 4 Calories = 4.4 Calories
Protein : 13 Calories x 4 Calories = 52 Calories
Fat : 11 Calories x 9 Calories = 99 Calories
Have to sum up so that you would know this food has about 155.4 calories per 100 grams.
WHY DO WE NEED CARBOHYDRATES?
- provides glucose for energy
- help to function our brain work better
- make your body more happier
- contain loaded with essential nutrients
- help prevent heart disease, obesity
- lower cholesterol levels
- protect protein to build muscles in the body
Clearly, carbohydrates are important for normal health, so don’t cut them out of your diet.
WHY DO WE NEED PROTEIN?
- growth muslces, tendons, bones, organs and skin
- large molecules consisting of amino acids which our bodies need
- build and repair tissues
- make antibodies for better immune function
- making essential enzymes, hormones and other body chemicals
- energy when carbohydrate is not available
- muscle contractions - Preserving lean muscle mass
- keratin, collagen, elastin forms hair and nails
- carriers of oxygen in the blood
- stabilize Blood Sugar Levels
Although most foods contain protein some foods are richer in some of the essential amino acids than others. Usually, therefore, foods need to be combined so that the body receives all the amino acids it needs on a daily basis – part of the reason that a varied, balanced diet is essential to us. Good proteins like lean meats, poultry, fish, eggs, dairy product, beans, nuts and seeds.
Literally every function of your cells, organs and whole body is controlled by proteins. They are all made within the body from smaller molecules which ultimately have come from foods. None of our body proteins arrives ready made.
WHY DO WE NEED FAT?
- a source of energy
- absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
- providing cushioning for the organs
- maintain healthy skin and other tissue like cell membranes
- providing taste, consistency, and stability to foods
- essential fatty acids
Don't scare of the fat intake, you actually need it in your diet. Fat doesn’t directly make you “fat” – excess calories make you “fat”. It’s about getting the right balance.
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