Every student should know  it is beneficial for everyone to know a little something about nutrition and how certain foods contain specific nutrients that play a vital role in bodily functions.

We are here to help you know the ins and outs of basic nutrition.

This article will focus on the macronutrients: protein, carbohydrates, fat and water. After all, “you are what you eat.”

Protein: Protein is a major nutrient that helps build and maintain body structures. Protein is required for building and repairing body tissues such as muscle and nerve tissue.

It also makes up enzymes and hormones that carry out many essential functions in our bodies.
We wouldn’t be able to digest, break down, and absorb the food we eat without enzymes and hormones. These are just a few of the many roles that protein plays in the body.

The recommended daily allowance (RDA), or how much protein should be consumed per day, is 0.8 grams of protein per kilogram of body fat.

To calculate your protein needs take your weight in pounds, and divide that number by 2.2.; that will convert your weight into kilograms.

Then take that number and multiply it by 0.8. This number will tell you roughly how much protein you should consume per day.

Some overall healthy sources of protein are lean meats such as chicken, turkey, and certain cuts of red meat along with fish, soy products such as tofu or soy milk, yogurt, milk, and beans.

Carbohydrates: Carbohydrates are our main source and supply of energy.

It is an important nutrient to consume because it gives us the fuel we need to run our body.

Carbohydrates are the only form of energy  our brain and nervous system use to function. 40 to 60 percent of our daily caloric intake should come from carbohydrates.

It is important to know what types of carbohydrates are better to eat and which carbohydrates should be avoided.

Go for complex carbohydrates that take your body longer to digest and absorb.

This will make your body work harder to get the energy it needs, resulting in a more regulated metabolism.

Some healthful sources of carbohydrates are whole grains such as 100 percent whole wheat bread and crackers and pasta, brown rice, beans, and fruit and whole grains such as barley and oatmeal.

Lipids/Fat: Fat is an important nutrient for our body. It makes up adipose tissue which helps to insulate our body while protecting and cushioning our inner tissues and organs.

Fat is also a key component in cell structures and hormones.

This nutrient is a secondary source of energy and is used when carbohydrate stores are depleted.

Just like protein, fat is also complex in what it does for our body, there are many other important functions it carries out.

If you read our previous articles on fat, you will know what fats should be consumed and what fats should be avoided as much as possible.

If not, then check on the KSC Equinox website. A person should consume between 20-35  percent of their calories from fats.

Some good and healthier sources of fats are olive oil, canola/vegetable oil, nuts, seeds, whole grains, lean meats, and dairy products.


Sara Oberle and Sara Madtes can be contacted at Sara Oberle@keeneequinox.com, and Sara madtes@keeneequinox.com

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