Recommendations for macronutrient nutrient ratios.
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Recommendations for macronutrient nutrient ratios
Carbohydrates include sugars, starch, and fiber.
Most types of carbohydrates are broken down into glucose (blood sugar), which the body currently uses for energy or stores as glycogen (the form of glucose stored in the liver and muscles).
There are 4 calories in 1 gram of carbohydrates and they usually make up the largest part of people’s daily caloric intake.
Carbohydrates intake is among the hottest of all macronutrient recommendations, but major health organizations suggest eating 45-65% of your daily calories from carbohydrates.
Carbohydrates are found in cereals, starchy vegetables, legumes, dairy products, and fruits.
You can learn more about carbohydrates, their glycemic index, and their effect on blood sugar from our food navigator 2.
Like carbohydrates, protein provides 4 calories per gram.
They are vital for building body structures, hormones, and enzymes, for processes such as cell signaling and immune function.
It is recommended to represent 10-35% of the total calorie intake.
Recommendations for the amount of protein in the diet vary depending on the goals of body composition, age, and health. For example, in chronic renal failure, it is recommended to consult a doctor about the type and daily amount of protein.
Protein-rich foods include eggs, poultry, fish, tofu, and beans.
Fat has more calories of all macronutrients, providing 9 calories per gram.
Your body needs fat for energy and important functions such as hormone production, absorption of nutrients, and maintenance of body temperature.
Although typical macronutrient fat recommendations range from 20-35% of total calories, many people find success after a high-fat diet.
Fats are found in foods such as butter, olive oil avocados, nuts, meat, and fatty fish.
To optimize your diet, you need to monitor the amount and ratio of carbohydrates, fats, and proteins. If you are unsure which is most suitable for you in relation to the desired goals and concomitant diseases, we recommend that you consult a nutritionist and an endocrinologist.
Learning how to count macronutrients takes some effort, but it’s a method anyone can use.
D-r Angelina Nedyalkova graduated in medicine from Medical University of Plovdiv in 2013. In 2014 she started working and specializing in the Clinic of Endocrinology at the University Hospital "St. George" EAD, Plovdiv. In January 2019 she acquired a specialty in endocrinology and metabolic diseases.