Basic Nutritional Information
While the world of food nutrition is dense and filled with incredible amounts of nuance, there are basics to it that everyone should be aware of to achieve a minimum level of nutritional balance. This comes by way of calories, which is unit of measurment you should keep in mind when you plan your next meal. The average amount of calories for a young male adult is about 2400 calories while young female adult is 2000 calories. However, since age, gender and level of activity is important, here is a table showing roughly how much you need on a daily basis. However, the macronutrients that make up the daily caloric intake are also important. These macronutrients are mainly Proteins, Fats and Carbohydrates. We'll be talking about them in a bit more detail.
At 4 calories per gram and an ideal percentage of calories of around 10-35%, these macronutrients are made from amino acids and are what allows the body to mend and repair the muscles. An interesting to note is that there are different types of proteins, depending on the source of it. However, the important thing is to note is that the serving size for different ages and activity levels are different and we will show you how much protein you should have per day via this table:
|Demographic||Amount of Calories per Day|
|Adult Endurance Athlete||1.2-1.6g/kg|
|Growing Teenage Athlete||1.5-2g/kg|
|Adult Building Muscle Mass||1.5-1.7g/kg|
|Estimated Upper Limit (Adults)||2g/kg|
At 9 calories per gram and an ideal percentage of calories of around 20-35%, this macronutrient are the most demonized amongst the three. However, the truth is fat is just as important as the other macronutrients, as it helps with vitamin absorption, enzyme regulation, insulates and protects the body, among other things. This is assuming, however, that you eat unsaturated fats, which are beneficial to the body, unlike trans fat.
At 4 calories per gram and an ideal percentage of calories of around 45-65%, this macronutrient is the ideal source of energy for the body. This is because of its ability to be broken down and stored as glucose, a form of sugar. This is also what affects blood sugar levels, thus should be eaten in moderation. There three different types of carbohydrates, Simple Carbohydrates, Complex Carbohydrates and Fibers (Which are Non-Starch Carbohydrates). Simple carbs, such as white rice, crackers, and pasta, are lacking in essential vitamins due to their heavy refinement, thus are digested faster and only lead to a short spike in energy. Complex carbs, such as potatoes, whole grains and green vegetables, contain more vitamins and minerals, which leads to a healthier you! Fibers are indigestible plant-based materials, which are found in fruit, vegetables and beans, which are essential to the human diet by helping move food down the digestive system.