Author: Monique Gutierrez

Do you blame fats for those stubborn pounds you can’t seem to shed? Or maybe you’re guilty of using them to amp up the flavor and texture of your food—perhaps a little too often? Should I try low-fat? No fat? We have all been there.

Fats are a type of macronutrient, which means they’re essential for your health in larger amounts. In fact, fats are the most energy-dense nutrient, providing 9 kcal per gram, while other macronutrients like protein and carbohydrates offer only 4 kcal per gram each. They play a key role providing fatty acids that assist in many important functions, like providing energy, supporting cell structure, and helping your body absorb fat-soluble vitamins. Dietary fats play an important role in overall health when consumed in appropriate amounts and balanced forms. They also have complex effects on your metabolism, influenced by factors like the type of fat, timing, and your individual body. Fats contribute to cell structure, hormone production, and energy storage as part of normal physiological function.

Who Should Pay Attention to Their Fat Intake

Choosing the right fats matters if you want better energy, heart health, weight control, hormone balance, and long-term wellness. Fat is not something you need to remove from your diet. Your body needs healthy fats for brain function, nutrient absorption, hormone production, and steady energy. The key is choosing better fat sources more often and limiting fats that may work against your health goals when eaten too often.

You may benefit from paying closer attention to your fat intake if you want support with:

• Weight management
• Heart health
• Cholesterol balance
• Energy and satiety
• Hormone health
• Blood sugar balance
• Brain health
• Inflammation support
• Better food choices
• Long-term nutrition habits

A balanced approach helps you avoid the “all fat is bad” mindset. The goal is to choose fats that support your body while limiting fats that may increase health risks when eaten too often.

Healthy Fats Comparison Table

How to Choose Better Fats at Meals

Choosing healthier fats gets easier when you make small swaps during regular meals. You do not need a perfect diet. You need repeatable choices that fit your routine.

Try these simple swaps:

• Use olive oil or avocado oil instead of butter for everyday cooking.
• Add avocado, nuts, or seeds to meals for healthy fat and satiety.
• Choose fatty fish like salmon or sardines when possible.
• Replace fried snacks with nuts, fruit, yogurt, or whole-food options.
• Check labels for partially hydrogenated oils.
• Limit high-fat processed foods, fast food, and packaged sweets.
• Pair fats with protein and fiber to support fullness and steady energy.

These choices help you improve fat quality without making your diet feel restrictive.

Healthy Fats to Eat More Often and Fats to Limit

Unsaturated fats, including monounsaturated and polyunsaturated fats, are generally recommended in place of saturated and trans fats in many dietary guidelines including monounsaturated fats (found in olive oil, avocados, and nuts) and polyunsaturated fats like omega-3s (found in salmon, flaxseeds, and walnuts). These fats are commonly included in dietary patterns associated with cardiovascular health, brain function, and normal inflammatory regulation when consumed as part of an overall balanced diet.

Fats to limit include trans fats and excessive saturated fats, which are linked to increased LDL cholesterol and cardiovascular risk.

For optimal health:

• Choose olive oil, avocado oil, nuts, seeds, and fatty fish
• Limit fried foods and processed snacks
• Avoid products containing partially hydrogenated oils

The goal is not to eliminate fat entirely, but to select dietary fat sources that align with current nutritional guidelines and individual health needs.

Main Types of Dietary Fats and How They Affect Health

There’s no doubt that the types of fats you consume daily influence your body’s metabolism and affect your organs. You’ve probably been told that reducing saturated fats or sodium is essential if you’re at risk for heart disease. Let’s break down the different types of dietary fats so you can improve not only your heart health but your overall well-being. The Dietary Guidelines for Americans recommends that 20-35% of your daily calories come from fat, with a focus on limiting saturated and trans fats.

Saturated Fats: Foods to Limit for Heart Health

Solid at room temperature, think lard or butter, saturated fats are found in animal-based products like beef, pork, and high-fat dairy foods such as butter, margarine, cream, and cheese. They also sneak their way into many fast, processed, and baked foods, like cheesy pizza, decadent desserts, juicy hamburgers, and those irresistible cookies and pastries. While they can add rich flavor and texture to our meals, these fats have gained a bit of a bad reputation. When consumed in excess, they can affect your health, such as raising your LDL-cholesterol levels, which is a major contributor to heart disease.

Unsaturated Fats: The Healthier Fat Choice for Daily Meals

This is considered to be the healthy kind, and there are two types: monounsaturated and polyunsaturated. Monounsaturated fats (MUFA) are found in a variety of foods, including avocados, peanut butter, and nuts like almonds, hazelnuts, cashews, and pecans. They’re also present in seeds such as pumpkin, sesame, and sunflower, as well as in plant oils like olive, peanut, safflower, sesame, and canola oils. Diets higher in monounsaturated fats have been associated with favorable lipid profile patterns in some populations.

Omega-9s are a specific type of MUFA, and are especially known for their heart-healthy benefits. One of the most common sources of omega-9s is olive oil, which is high in oleic acid. Although omega-9s are beneficial for your health, they are not considered essential because your body can produce them as needed.

Polyunsaturated Fats: Omega-3 and Omega-6 Food Sources

Polyunsaturated fats (PUFAs) include essential fatty acids, such as omega-3 and omega-6 fatty acids. These healthy fats are found in plant-based oils like soybean, corn, and safflower oils, as well as in foods like walnuts, flaxseeds, sunflower seeds, and fatty fish such as salmon, mackerel, herring, tuna, and trout. Polyunsaturated fats, particularly omega-3 fatty acids, are associated with brain health, cardiovascular function, and inflammatory balance.

The three main omega-3 fatty acids—alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)—each play important anti-inflammatory roles. ALA is considered a precursory for DHA and EPA but the conversion rate is slow. This nutrient is primarily found in plant oils like flaxseed, soybean, and canola oils, while EPA and DHA are mainly found in fish and other seafood. Omega-6s provide essential benefits like energy, maintaining healthy cell membranes, supporting skin health, regulating metabolism, and contributing to brain function. One key omega-6 fatty acid is linoleic acid (LA), which is commonly found in seed oils, as well as nuts and seeds. Maintaining a balanced intake of omega-6 and omega-3 fatty acids is generally recommended in dietary guidelines.

Trans Fats: Why Partially Hydrogenated Oils Should Be Avoided

Categorized as an unsaturated fat, Trans fats are widely recognized as being associated with increased cardiovascular risk and are recommended to be minimized or avoided, similar to saturated fats, that should be avoided due to their negative impact on metabolic health. Trans fat consumption has been associated with increased risk of cardiovascular disease and metabolic disorders. Trans fats are created when vegetable oils—normally liquid at room temperature—undergo a process called partial hydrogenation. This chemical transformation turns the oils into a solid form at room temperature, which extends the shelf life of products for manufacturers. Unfortunately, this process comes at a cost to our health. Today, many packaged and processed foods contain trans fats, including fried foods, baked goods like cookies and pies, crackers, margarine, frozen desserts, and even candy bars.

How to Read Food Labels and Choose Better Fats

Often, low-fat products still contain filler carbs in the form of sugar to make up for the loss of flavor and texture. So, if a product is labeled ‘low-fat,’ be sure to check the ingredients for terms like ‘syrup,’ ‘sweetener,’ or anything ending in ‘-ose,’ as these are often signs of hidden sugars. When it comes to avoiding harmful fats, steer clear of foods that list ‘partially hydrogenated oils’ (PHOs) on the label, as these are a source of trans fats, which should be limited for optimal health.

Navigating ingredient labels can be tricky, but it’s important to make informed choices. Always try to avoid products with long, complicated ingredient lists that are hard to pronounce—these often indicate highly processed foods with additives and preservatives that may not be ideal for your body.Choosing minimally processed foods may help support balanced dietary patterns.

Nutrition and Weight Loss Support at Tucson Wellness MD

We want you to love yourself, so focus on nourishing your body with healthy fats. Making informed dietary choices may contribute to overall health and wellness as part of a comprehensive lifestyle approach. If you’re looking to achieve your ideal weight and boost your energy, Our weight loss services are designed to provide structured guidance tailored to your health goals and medical profile. If you’re looking for nutritional support and guidance, don’t hesitate to reach out! Schedule a consultation today. At Tucson Wellness MD, we take pride in specializing in longevity and holistic wellness. Our approach is all about helping you live a vibrant, healthy life that lasts longer. Remember, today is the perfect day to start living better, for longer.

Healthy nutrition is an important part of long-term wellness. Learn more about our weight loss support and personalized approach to improving metabolic health.

Healthy Fats FAQs

What are healthy fats?
Healthy fats are unsaturated fats, including monounsaturated and polyunsaturated fats. These are commonly found in foods like olive oil, avocados, nuts, seeds, and fatty fish.

What fats should be avoided?
Trans fats should be minimized or avoided. These are often found in processed foods, baked goods, and products containing partially hydrogenated oils.

Do healthy fats support heart health?
Unsaturated fats, especially omega-3 fatty acids, are associated with cardiovascular health and balanced inflammatory response when part of a healthy diet.

What are omega-3 and omega-6 fatty acids?
These are types of polyunsaturated fats. Omega-3s support heart and brain health, while omega-6s support energy, skin health, and cellular function. Balance between the two is important.

What healthy fats should I eat more often?
Healthy fats to eat more often include olive oil, avocados, nuts, seeds, salmon, sardines, flaxseeds, chia seeds, and walnuts. These foods provide unsaturated fats that support heart health, brain health, nutrient absorption, and steady energy when included in a balanced diet.

How do I know if a food has unhealthy fats?
Check the nutrition label and ingredient list. Foods with partially hydrogenated oils contain trans fats and should be avoided. Fried foods, packaged snacks, baked goods, and highly processed foods may also contain fats that are better limited.

Can eating healthy fats help with weight management?

Healthy fats can support fullness and balanced nutrition when included in appropriate portions. They provide essential nutrients and can be part of a healthy eating pattern that supports weight management goals.

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We’ve already covered the importance of macronutrients, carbohydrates, proteins, and fats, as the essential building blocks that fuel our bodies, make up our structure, and support overall health. Getting the right balance of these macronutrients is key to staying energized and strong. But that’s just part of the equation. The quality of the macronutrients you consume also impacts your intake of micronutrients, the vitamins, minerals, and antioxidants necessary for boosting our immune system, supporting bone health, and regulating metabolism. Together, macronutrients and micronutrients work in harmony to keep our bodies functioning at their best.

Vitamins and minerals are needed in smaller quantities than macronutrients, but they are essential for supporting your metabolic processes such as hormone production, cell signaling, and DNA function. Without adequate levels of these micronutrients, your body won’t function at its best. Whether we realize it or not, we are truly a reflection of what we eat. Remember: if it’s not nourishing you, it’s draining you.

Why Do You Still Feel Run Down Even When You Eat “Healthy”?

Many people focus on calories and macros while unknowingly falling short on key vitamins and minerals that drive energy, immunity, and metabolism. Without adequate micronutrients, even a well-balanced diet can leave your body. Fatigue and low energy can have many causes, so persistent symptoms should not automatically be assumed to result from a vitamin or mineral deficiency.

The Small but Mighty Nutrients

The daily nutrient requirements can vary based on factors such as gender, age, and life stage. For instance, women who are pregnant or lactating have higher nutrient needs compared to those who are not, and these needs also differ from those of men. Nutrient intake is commonly measured in micrograms (µg), milligrams (mg), or International Units (IU) to ensure accurate recommendations based on individual needs. For the first part of the nutrition series, explore Balanced Nutrition 101.

Vitamins

There are 13 essential vitamins, commonly grouped as water-soluble or fat-soluble.

Water-soluble vitamins include vitamin C and the B vitamins. Because the body does not store large amounts of most water-soluble vitamins, regular dietary intake is important.

Fat-soluble vitamins include vitamins A, D, E and K. These are absorbed along with dietary fat and can be stored in body tissues.

Different vitamins support different physiological functions, which is why adequacy should be considered nutrient by nutrient rather than assuming that more of every vitamin is better.Food sources, recommended intake and upper intake levels vary considerably between individual vitamins.

Minerals:

Minerals are inorganic nutrients the body needs for functions such as bone health, fluid balance, nerve signaling, oxygen transport and normal muscle function.

They are commonly grouped into major minerals and trace minerals.

Major minerals include nutrients such as:

• Calcium
• Magnesium
• Phosphorus
• Potassium
• Sodium
• Chloride

Trace minerals are required in smaller amounts and include nutrients such as:

• Iron
• Zinc
• Copper
• Iodine
• Selenium
• Manganese

The amount needed depends on the specific mineral, age, sex and life stage.

More is not necessarily better. Some minerals can cause adverse effects when consumed in excessive amounts, particularly through concentrated supplements.

To preserve nutrients, try eating fresh foods, using cooking methods that retain their vitamins and minerals, and storing your foods properly.

Common Micronutrients and Where to Find Them

Individual nutrient needs differ, and certain medical conditions, medications and life stages can alter requirements. NIH provides nutrient-specific guidance on food sources, recommended amounts and safety.

The Power of Food and Smart Supplementation

A varied eating pattern can provide many essential vitamins and minerals through foods such as vegetables, fruits, whole grains, legumes, nuts, seeds, dairy products, eggs, fish and meat.

Supplements may be appropriate when:

• A nutrient deficiency has been identified
• Dietary restrictions make certain nutrients difficult to obtain
• Pregnancy or another life stage changes nutrient requirements
• A medical condition affects nutrient absorption
• A healthcare provider recommends supplementation

Supplements should not automatically replace nutrient-rich foods.

Some vitamins and minerals can also cause adverse effects when taken in excessive amounts, and certain supplements may interact with medications.

Before taking high-dose supplements or combining several products, review the ingredients and amounts with a qualified healthcare professional. For additional food-first wellness strategies, explore Natural Healing at Tucson Wellness MD.

Well, How Much is Enough?

Nutrient requirements are commonly evaluated using Dietary Reference Intakes, or DRIs. DRIs include several reference values, such as Recommended Dietary Allowances (RDAs), Adequate Intakes (AIs), Estimated Average Requirements (EARs), and Tolerable Upper Intake Levels (ULs). The appropriate value depends on the nutrient and factors such as age, sex and life stage. For evidence-based nutrient reference information, review the NIH Office of Dietary Supplements vitamin and mineral fact sheets.

Finding Your Perfect Balance of Micronutrients

Micronutrient needs vary according to diet, age, health history, medications and life stage. If you are concerned about nutrient intake or supplementation, Tucson Wellness MD can review your nutrition, current supplements and wellness goals and help determine whether additional evaluation may be appropriate. For broader long-term wellness support, learn more about Longevity Care at Tucson Wellness MD.

Frequently Asked Questions About Micronutrients

What are micronutrients?

Micronutrients are vitamins and minerals the body requires in relatively small amounts for normal physiological functions, including metabolism, immune function, bone health and cellular processes.

What is the difference between macronutrients and micronutrients?

Macronutrients include carbohydrates, protein and fat and are required in larger amounts. Micronutrients include vitamins and minerals that are needed in smaller quantities.

What are examples of important micronutrients?

Common micronutrients include vitamins A, C, D, E and K, B vitamins, calcium, iron, magnesium, potassium, zinc, iodine and selenium.

Can you get enough micronutrients from food?

Many people can obtain essential vitamins and minerals through a varied diet. Individual needs can differ because of age, pregnancy, dietary restrictions, medical conditions and other factors.

Do I need a multivitamin every day?

Not everyone needs a daily multivitamin. Whether supplementation is appropriate depends on dietary intake, medical history, life stage and specific nutrient needs.

Can taking too many vitamins be harmful?

Yes. Some vitamins and minerals can cause adverse effects when consumed in excessive amounts, particularly through high-dose supplements.

What are Dietary Reference Intakes?

Dietary Reference Intakes, or DRIs, are nutrient reference values used to assess and plan dietary intake. They include values such as RDAs, AIs, EARs and tolerable upper intake levels.

How do I know if I have a vitamin or mineral deficiency?

Symptoms alone are often not specific enough to diagnose a deficiency. Medical history, dietary assessment and laboratory testing may be appropriate depending on the nutrient and symptoms.

Are supplements better than food for micronutrients?

Supplements can help address specific nutrient needs, but they generally should not be viewed as a replacement for a varied, nutrient-rich diet.

Should I get tested before taking supplements?

Testing is useful for some nutrients and clinical situations but is not necessary before every supplement. A healthcare provider can determine whether testing is appropriate based on symptoms, diet and medical history.

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What Balanced Nutrition Really Means

Each person is unique, and so is their body! Balanced nutrition means listening to your body and eating a variety of nutrient-rich foods to improve health and well-being. It’s about giving your body the essential nutrients it needs for energy and proper function while focusing on moderation particularly with refined sugars, saturated fats, and salt, to reduce health risks like diabetes, obesity, and high cholesterol. Nutrition isn’t just about fueling your body; it’s about making choices that support your long-term well-being and longevity.

While everyone has an opinion on what the “perfect” diet looks like, there’s no one-size-fits-all approach. The secret is finding the right balance for you. Your body is unique, and the best nutrition plan is one that’s tailored to your needs, helping you thrive both now and in the future. Nutrition is made up of three essential components, macronutrients, micronutrients, and hydration, which all work together to keep your body running smoothly. These elements support everything from immune function to digestive health and organ performance.

The Foundation of Daily Nutrition

Your daily calorie intake comes from macronutrients. Understanding how each one works helps you make better food choices and avoid extreme or restrictive diets.

Breaking Down the 3 Key Macronutrients

To start on the path to balanced nutrition, it’s crucial to understand your macronutrient needs, as these are required in larger amounts to fuel your body properly. Together, these macronutrients should make up 100% of your daily caloric intake. And while alcohol is often thought to be the “fourth macronutrient,” it’s important to note that it’s not a recommended source of energy and should be consumed in moderation, if at all.

Carbohydrates, or Carbs:

These should make up 45-65% of your daily calorie intake and serve as the primary energy source for your body. Carbohydrates are an important source of energy, particularly for the brain and during physical activity. Carbohydrate needs vary, and choosing fiber-rich sources such as fruits, vegetables, legumes and whole grains can provide energy along with important vitamins, minerals and fiber.

Simple Carbohydrates

Carbohydrates can be classified into two forms: simple and complex. Simple carbohydrates break down quickly in the body, causing a rapid spike in blood sugar leading to that quick sugar high followed by an inevitable sugar crash. Watch out for added sugars! Unlike naturally occurring sugars, which are found in whole foods, added sugars are introduced during processing to enhance flavor and extend shelf life. It’s recommended to limit added sugars to less than 10% of your daily calorie intake. Simple sugar sources such as donuts, candies, soda, and other sugary beverages, are prime examples of foods high in added sugars. Consuming too much added sugar can lead to diabetes, harm dental health, and contribute to heart health issues.

Refined Carbohydrates

Refined carbs, a type of simple carbohydrate, are heavily processed and stripped of most of their fiber and nutrients, making them digest quickly and offering little nutritional value. Examples of refined carbs include white bread, pastries, sugary cereals, and white rice. It’s recommended to consume whole grains when possible to reap the full nutritional benefits, as they retain their fiber and essential nutrients, providing more sustained energy and better overall health benefits.

Complex Carbohydrates

In contrast, complex carbohydrates digest more slowly, offering a steady release of energy and are typically considered healthier due to their higher fiber content. Fiber, a non-digestible type of complex carb, is a true powerhouse, it helps you feel full longer, supports gut health, and even improves cholesterol levels. To stay at your best, it’s important to include plenty of fiber in your daily diet! You can get fiber from plant-based foods like fruits, vegetables, whole grains, and legumes.

Lipids (Fats): Essential for Hormones and Cell Health

It is recommended to obtain 20-35% of your daily calories from fats, also known as lipids. Fats are energy-dense and serve as the body’s preferred source of fuel, playing crucial roles in producing sex hormones, maintaining cell structure, regulating body temperature, and aiding in the absorption of fat-soluble vitamins such as D, E, K, and A. They also enhance the taste and texture of foods.

Types of Dietary Lipids and Their Functions

Dietary lipids can be classified into triglycerides, phospholipids, sterols, glycolipids, and fatty acids, each serving distinct functions in the body. These include cholesterol production for sex hormone synthesis, maintaining cell membrane integrity, and supporting the protection of nerve sheaths, which are essential for proper nerve function and communication.

Saturated Fats and Cardiovascular Risk

The most common form of fat in our meals is triglycerides, which are broken down into glycerol and fatty acid components. In nutrition, fatty acids are the types of fats most frequently discussed, and they exist in two main forms: saturated and unsaturated. Saturated fats, commonly found in animal products and solid at room temperature (such as butter or lard), can raise LDL cholesterol levels. When LDL cholesterol builds up, it can contribute to serious health problems, including heart disease. It is recommended to limit saturated fats to less than 10% of your total daily calorie intake to help reduce the risk of negative health outcomes.

Unsaturated Fats and Essential Fatty Acids

On the other hand, unsaturated fats, commonly found from plant sources and liquid at room temperature, can help lower LDL cholesterol and raise HDL cholesterol, which is a more beneficial form of cholesterol. Essential fatty acids, such as omega-3 and omega-6, are types of unsaturated fatty acids that are crucial for our health and must be obtained through food. While both are necessary, omega-3’s are often prioritized due to concerns about the effects of omega-6s. The key difference between them lies in their impact on inflammation: omega-3s have anti-inflammatory properties, while omega-6s can promote inflammation when consumed in excess.

Trans Fats and Why to Avoid Them

Let’s not forget about trans fats, a type of unsaturated fat that is chemically altered to become solid or semi-solid at room temperature. This process, known as hydrogenation, adds hydrogen to the fat, changing its structure. In the food industry, trans fats are often used to extend shelf life, enhance flavors, and improve texture. Common foods that contain trans fats include baked goods, fried foods, frozen meals, and shortening. However, consuming trans fats is not ideal, as they raise LDL cholesterol, promote inflammation, and contribute to insulin resistance, which can lead to serious health issues. With the rise of chronic conditions such as heart disease, diabetes, and obesity, trans fats could be a contributing factor. It’s important to be mindful of the fats you consume and opt for healthier sources to support long-term health.

Protein: The Building Block of the Body

Proteins should make up about 10-35% of your daily caloric intake. Although they are less efficient for energy compared to carbs and fats, proteins play critical roles in the body’s structural and mechanical functions. These include DNA modulation, enzyme production, hormone regulation, and immune function, all crucial for normal growth and development, particularly during periods of growth. For more help choosing protein sources, read our guide to choosing the right protein for your nutrition goals.

Amino Acids and Protein Quality

Proteins are made up of amino acids, which are the building blocks that supply the body with essential elements like nitrogen, sulfur, hydrogen, and carbon. There are 11 nonessential amino acids that the body produces naturally, so we don’t need to get them from food. However, there are 9 essential amino acids that the body cannot produce, and we must obtain them through the foods we eat. Together, these amino acids support your body’s growth, repair, and overall health.

Factors That Influence Protein Needs

Protein requirements can be influenced by factors such as age, pregnancy, lactation, illness, injury, metabolic stress, low calorie intake, and increased physical activity. In chronic situations, a diet lacking in protein can lead to serious health issues like marasmus and kwashiorkor. Getting enough protein through a balanced diet is crucial for maintaining your health, energy, and long-term vitality.

Finding the Perfect Balance

Balanced nutrition is less about maximizing or eliminating one macronutrient and more about choosing an overall eating pattern that meets your energy and nutrient needs. Total calorie intake, food quality, activity level, health conditions and individual goals all influence the appropriate balance. Macronutrients are only part of balanced nutrition. Learn how vitamins and minerals fit into the bigger picture in our guide to essential micronutrients.

Personalizing Your Nutrition for Long-Term Health

Finding the right balance of macronutrients for your body is all about what works best for you. We all have different needs, so it’s not about cutting out a particular food group, it’s about finding a healthy mix of fats, carbs, and protein that keeps you feeling energized, satisfied, and strong. Whether you’re looking to fuel workouts, manage weight, or just feel your best day-to-day, it’s important to listen to your body and adjust as you go. Finding that balance is a journey, and with the right approach, you’ll be supporting your overall health and wellness in a way that works for your unique lifestyle.

Balanced Nutrition Is a Sustainable Lifestyle

By understanding how carbs, fats, and proteins fuel your body, you can make choices that support your health and energy every day. It’s not about being perfect, it’s about building sustainable habits that help you feel your best in the long run. If you’re ready to take the next step and figure out what your body truly needs, schedule a consultation with the nutritionist at Tucson Wellness MD. Let’s work together to make nutrition simpler, easier, and more enjoyable for you!

Frequently Asked Questions About Macronutrients

What are the three main macronutrients?

The three primary macronutrients are carbohydrates, fats and protein. They are needed in relatively large amounts and perform different roles in energy metabolism, body structure and normal physiological function.

What is the main function of carbohydrates?

Carbohydrates provide an important source of energy and can also supply fiber, vitamins and minerals when they come from nutrient-dense foods such as whole grains, fruits, vegetables and legumes.

Why does the body need dietary fat?

Dietary fat provides energy, supports cell membranes and helps the body absorb the fat-soluble vitamins A, D, E and K.

Why is protein important?

Protein provides amino acids used for building and maintaining tissues and for making enzymes, hormones and other important compounds.

Which macronutrient is most important?

All three macronutrients perform important functions. The appropriate balance depends on overall nutrition needs, health status, activity level and individual goals.

Are carbohydrates bad for you?

No. Carbohydrate quality matters. Fruits, vegetables, legumes and whole grains can provide valuable nutrients and fiber, while highly refined foods and foods high in added sugars are generally better limited.

Are fats bad for you?

No. Unsaturated fats from foods such as nuts, seeds, fish, avocado and plant oils can be part of a healthy eating pattern. The type and overall amount of fat matter.

How do I know what macronutrient balance is right for me?

Individual needs vary according to age, activity level, medical conditions, total energy needs and personal goals. A qualified healthcare or nutrition professional can help determine an appropriate eating pattern.

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