Simple Nutrition 101: Protein, Fats and Carbohydrates

Part of the Simple Nutrition Nutrition 101 series:

Nutrition doesn't have to be confusing. In this series, we're going back to the basics and breaking down common nutrition topics in a practical, approachable, weight-inclusive way—so you can understand the information without adding more food rules to your life.

Protein, fats and carbohydrates are nutrients that our bodies need in large quantities. This is why they are called macronutrients (often shortened to macros), compared to micronutrients (think vitamins and minerals), which we need in smaller amounts for our health.

And if you get your information from social media, you might think that some macronutrients are more important than others and that maybe you should try to stay away from one more than the others.

But science shows that each of these macronutrients brings something to the table (pun totally intended, you’re welcome). Each macronutrient plays an important role in helping our bodies do all that we want and need them to do.

So, let’s break down each macronutrient so you can take this information and apply it to your nutritional health!

Protein

We will start here because protein is currently the Taylor Swift of macronutrients. It is getting an incredible amount of airtime on social media, and you could start to believe that making sure you eat enough protein should be a full-time job.

But eating enough protein does not have to be that complicated.

And while protein is important, it is no more important than carbohydrates and fats. I think you may agree as you keep reading.

Sources: Beef, chicken, turkey, pork, tofu, tempeh, eggs, beans, nuts and nut butters, cheese, milk and yogurt.

Jobs: Supports immune function, builds and repairs muscles and other tissues, and helps maintain cellular structure.

Something I want to point out is that providing energy is not protein's primary job. A common misconception we hear from clients (and from others in the wild!) is that they eat protein for energy.

While we do get energy from protein, providing energy is not what protein does best. That is one of the primary jobs of carbohydrates. When protein is eaten alongside carbohydrates, the combination can help make a meal more satisfying and provide longer-lasting energy. They are a dynamic duo!

I think it is also really important to note that protein is used in tissue building and repair, and we often think of it in terms of skeletal muscle. But it is important to remember that the heart is a muscle, too.

When we are not eating enough calories to meet our body's energy needs, our body may break down muscle tissue to help meet those needs. Over time, this can lead to a loss of muscle mass, including the muscles we rely on for everyday function.

This is one reason why a common side effect of dieting and significant calorie restriction is losing muscle mass. Inadequate nutrition can also contribute to hair loss and increased susceptibility to illness.

In other words, if you are not eating enough, your body has to prioritize keeping you alive and functioning over building your biceps!

How Much?

The question on everyone's mind when it comes to protein is, "How much should I eat in a day?" and/or "How much should I eat at breakfast?"

And the truth is...there is no one magic number that works for everyone.

Your protein needs depend on several things, including your age, activity level, health and overall nutritional needs. In other words, it changes day to day, month to month and year to year. You also don't need to hit an exact protein target every single day to take care of your body. We are not widgets!

There are exceptions, of course. When the body is under significant stress, protein needs may be much higher. This can be the case for burn victims, individuals with certain illnesses such as cancer, and some elite athletes. In these situations, there may be a greater emphasis on protein (as well as other nutrients), and people may need more support to meet their nutritional needs.

But eating enough protein should not feel like a full-time job for your average person.

We find that good guidance is to most of the time (for the love, I did not say ALL of the time!) have a source of protein at breakfast, lunch and dinner, and regularly as part of your snacks.

The amount you eat at each of these eating occasions will largely depend on your metabolism, activity level, body size, hormones, what you ate at other meals, and other factors.

As we age, protein continues to be important for maintaining muscle mass, and our intake may naturally decline. It can be helpful to be a little more thoughtful about protein and protein sources to help us maintain muscle mass as we get older.

This could look like swapping regular yogurt for Greek yogurt, choosing foods like meat and eggs that provide more protein per bite, or adding a supplemental beverage like Ensure Plus to your snack routine if you need additional nutrition.

Again, we can't emphasize enough that protein is important, but it is not more important than carbohydrates and fats. And you don't have to count and track or eat canned tuna and cottage cheese by the mountainful to meet your needs!

Carbohydrates

Now to the macronutrient that many people have a more fraught relationship with.

Diet culture messages deem many carbohydrates as bad. There is a lot of guilt and shame around carbohydrates, and this creates a lot of tension because carbohydrates are also enjoyable. And when you restrict them, you may find yourself craving them even more.

And there is a reason why we may crave carbohydrates when we are limiting them.

Because they are important, and our body knows that!

Jobs: Provide energy (our body's primary fuel source), store energy, and support digestion (think fiber!).

Sources: Grains (cereal, bread, pasta), rice, fruit, milk, yogurt, desserts and starchy vegetables (beans, peas, potatoes and corn).

Carbohydrates' main job is to provide your body with energy. And while many parts of our body can use carbohydrates or fat for energy, our brain has a strong preference for glucose, which is a type of carbohydrate.

Other organs in our body can move between fat and carbohydrates for energy easily, but the brain does not. It prefers carbohydrates and only carbohydrates.

So, if you are limiting your carbohydrate intake and feel really pulled toward carbohydrates, or like you go crazy with carbs when you finally let yourself have some, there is a reason for that!

A survival reason if you will.

Restricting foods can make them feel more desirable, and your body's need for energy can also contribute to those cravings. This is one reason why we encourage you to look at your eating patterns rather than assuming that cravings mean you lack willpower.

We also find that individuals who limit their carbohydrate intake may struggle with digestion. They might experience constipation, diarrhea or a combination of both.

Carbohydrate-rich foods can be a great source of fiber. So, if we are limiting carbohydrates, we may also be limiting fiber, and this can negatively affect our digestion.

How Much?

We recommend most of the time having carbohydrates at breakfast, lunch and dinner, and regularly at snacks.

Remember, we said the same thing about protein! When we combine carbohydrates with protein, fats and other nutrients, we can create meals and snacks that are more satisfying and help provide energy over time.

Fat

If you are like me and grew up in the no-fat era, you may also have complicated feelings about fat.

But, like protein and carbohydrates, fat is also very important!

Jobs: Helps us feel satisfied after eating, adds flavor, supports the absorption of vitamins (specifically vitamins A, D, E and K), stores energy, protects our organs, helps regulate body temperature, and supports hormone production and cell membrane structure.

Sources: Oils, dressings, mayo, avocado, higher-fat meats (bacon and sausage), nut butters, butter and full-fat dairy.

Do you remember nonfat dressing, or even spray nonfat dressing, that we used on salad?

Totally not helpful!

Vitamins like vitamin A, which we find in carrots and bell peppers, and vitamin K, which we find in green leafy vegetables, need fat to be absorbed by our bodies.

We also need fat to help us feel satisfied.

Have you ever had a salad with nonfat dressing (or something like steamed broccoli with no fat added) and found yourself, not even an hour later, standing in front of your pantry or rooting around in your fridge looking for something else to eat, even though you feel full?

It might be that your meal didn't have enough fat, or enough of a combination of nutrients, to leave you feeling satisfied...because full and satisfied are not the same thing!

Fat works with carbohydrates and protein to help make our meals feel satisfying. Meaning your tummy feels happy, your meal hits the spot, and you feel done eating.

Fat does all of these things for us and more!

Now, there are different types of fat, and our bodies need different types of fat. Some are considered more heart-healthy than others. We have learned that replacing some sources of saturated fat with unsaturated fats can help lower LDL cholesterol for many people.

For example, cooking with olive or canola oil instead of butter, or exchanging higher-fat meats like sausage or higher-fat ground beef for leaner options like turkey or chicken sausage, can help lower cholesterol, depending on the foods being replaced and your overall eating pattern.

Notice I said can. It does not mean it will! If you have concerns about your cholesterol, we would love to help guide you in exploring whether nutrition changes could help.

How Much?

Shocker...we recommend having fat as part of each of your meals and sometimes with snacks.

This could be the olive oil you sauté your green beans in, the avocado or sour cream in your taco, the mayo on your sandwich, or the nut butter you spread on your toast.

You don't need to be afraid of fat or try to eliminate it from your meals. It plays several important roles in helping your body function and helping you enjoy your food!

In Summary

Depending on which macronutrient is having its moment, we may hear more about one of them being good or bad. But I hope you can see that protein, fats and carbohydrates are ALL important.

Each one brings something different to the table, and our bodies need all three to support our health.

You don't have to count every gram, track every meal or follow a set of complicated rules to take care of your nutritional health.

If you feel unsure whether you are getting enough of these nutrients, or you're worried you are getting too much of one of them, we'd be glad to meet with you, assess your intake and give you some guidance.