Topic 6: Macronutrients and Micronutrients

Macronutrients

Macronutrients are molecules we need in large quantities, such as carbohydrates, fats, and proteins. Water and fiber are sometimes considered macronutrients, too.

Micronutrients are molecules we need in small quantities (but equally as important), such as vitamins and minerals.

Our task is to eat a healthy balance of macro and micro nutrients.

Water, although vital for life, is not considered a macronutrient in Canada. The United States Department of Agriculture (USDA) does, however, consider water to be a macronutrient.

Fats

Types of Fats: Polyunsaturated, Monounsaturated, Saturated and Omega-3 Fatty Acids

Fats Information

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Types of Fats Video

Review the Types of Fats Guiding Questions for the Video

Carbohydrates

Types of Carbohydrates: Simple and Complex Carbohydrates

Carbohydrates Information

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Protein

Types of Protein: Complete and Incomplete Protein

Protein Information

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Micronutrients

Micronutrients are required in small amounts for proper growth and metabolism. Vitamins and minerals are in this category. Trace elements are another name for micronutrients. Examples of micronutrients are vitamin A and iron.

Micronutrients -Vitamins, Macro-minerals, Trace-minerals and Electrolytes

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Cholesterol

Cholesterol is a fat-like substance in all body cells that is necessary for many body processes. There are two types of cholesterol:

LDL - Low Density Lipoproteins - bad cholesterol because LDL can accumulate and cause heart attacks and strokes.
HDL - High Density Lipoproteins - good because HDL help remove cholesterol from the bloodstream and return it to the liver.

Cholesterol is found in animal products such as:

meat
poultry
fish
eggs
butter

Phytochemicals

Chemical compounds occurring naturally in plants are phytochemicals (phyto means "plant" in Greek). Some phytochemicals are responsible for colour (eg. orange in carrots) and aroma (eg. garlic). They are also known for their disease-fighting properties such as helping the body avoid cancer.

One of the best known phytochemicals is carotene, which is the substance that gives fruits and vegetables their bright yellow, orange, and dark green colours.

Lutein is another phytochemical that helps stop blindness and is found in green leafy vegetables and egg yolks.

Some other phytochemicals are thought to help prevent cancer:

allyl sulfides (onions, garlic, leeks, shallots)
indoles (cabbage, broccoli, cauliflower)
phytosterol (whole grains, vegetable oils, nuts, soybeans)
saponins (vegetables, legumes)

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