Types of Carbohydrates

1. Sugars: Simple carbohydrates found in foods like fruits, dairy products, and sugary snacks.
2. Starches: Complex carbohydrates found in foods like grains, legumes, and starchy vegetables.
3. Fiber: A type of complex carbohydrate found in plant-based foods like fruits, vegetables, and whole grains.

Functions of Carbohydrates

1. Energy Source: Carbohydrates are broken down into glucose, which is used by cells for energy.
2. Structural Role: Carbohydrates are part of the structure of cells, tissues, and organs.
3. Glycogen Storage: Excess carbohydrates are stored in the liver and muscles as glycogen.

Importance of Carbohydrates

1. Brain Function: Carbohydrates are the primary source of energy for the brain.
2. Physical Performance: Carbohydrates provide energy for physical activity and exercise.
3. Digestive Health: Fiber, a type of carbohydrate, promotes digestive health and prevents constipation.

Food Sources of Carbohydrates

1. Grains: Bread, pasta, rice, and cereals.
2. Fruits: Fresh, dried, or juiced fruits like apples, bananas, and berries.
3. Vegetables: Starchy vegetables like potatoes, corn, and peas.
4. Legumes: Beans, lentils, and peas.
5. Dairy Products: Milk, cheese, and yogurt.

Daily Carbohydrate Needs

1. Adults: 45-65% of total daily calories should come from carbohydrates.
2. Athletes: 55-65% of total daily calories should come from carbohydrates.

Carbohydrate Quality Matters

1. Choose Whole Grains: Whole grains like brown rice, quinoa, and whole-wheat bread provide more fiber and nutrients.
2. Limit Added Sugars: Limit foods with added sugars like sugary drinks, baked goods, and candy.
3. Focus on Fiber: Aim for 25-30 grams of fiber per day from sources like fruits, vegetables, and whole grains.

Functions of Protein

1. Building and Repairing Tissues: Protein is essential for building and repairing tissues, including muscles, bones, skin, and hair.
2. Producing Enzymes and Hormones: Protein is necessary for producing enzymes and hormones that regulate various bodily functions.
3. Maintaining Fluid Balance: Protein helps maintain fluid balance in the body by regulating the amount of fluid in cells.
4. Supporting Immune Function: Protein is necessary for the production of antibodies that help fight off infections.

Types of Protein

1. Animal-Based Protein: Found in animal products like meat, poultry, fish, eggs, and dairy.
2. Plant-Based Protein: Found in plant-based foods like legumes, beans, lentils, tofu, and tempeh.

Food Sources of Protein

1. Lean Meats: Chicken, turkey, and fish.
2. Legumes: Beans, lentils, and peas.
3. Nuts and Seeds: Almonds, chia seeds, and hemp seeds.
4. Dairy: Milk, cheese, and yogurt.
5. Eggs: Rich in protein and essential amino acids.

Daily Protein Needs

1. Adults: 0.8-1.2 grams of protein per kilogram of body weight per day.
2. Athletes: 1.2-1.6 grams of protein per kilogram of body weight per day.

Benefits of Adequate Protein Intake

1. Muscle Growth and Repair: Protein is essential for building and repairing muscle tissue.
2. Weight Management: Protein can help with weight loss and maintenance.
3. Bone Health: Protein is necessary for maintaining strong bones.
4. Immune Function: Protein is necessary for the production of antibodies that help fight off infections.

Risks of Inadequate Protein Intake

1. Muscle Loss: Inadequate protein intake can lead to muscle loss and weakness.
2. Fatigue: Protein is necessary for energy production, and inadequate intake can lead to fatigue.
3. Poor Wound Healing: Protein is necessary for wound healing, and inadequate intake can impede the healing process.
4. Immune Dysfunction: Inadequate protein intake can impair immune function, making it harder to fight off infections.