Sources of Macro-nutrient Discussion Assignment.
Macronutrients (also known as macros) are nutrients that the body uses in relatively large amounts and needs daily. There are three macronutrients: proteins, carbohydrates, and fats.Sources of Macro-nutrient Discussion Assignment.
Your body also requires micronutrients in smaller amounts, such as vitamins and minerals. But macronutrients provide your body with calories (energy) and the building blocks of cellular growth, immune function, and overall repair. It is important to balance macronutrients for optimum health and wellness.
The 3 Primary Macronutrients
Each of the three primary macronutrients affects the body in a different way. In order to understand how to balance your macro intake in your daily diet, it’s important to learn the important role that each plays in the body.
Carbohydrates are the body’s preferred source of fuel. It is easier for the body to convert carbohydrate into immediately usable energy than it is for the body to convert fat or protein into fuel. Your brain, your muscles, and your body’s cells need carbohydrate to function.
When you consume carbohydrates, the food is converted into sugars that enter the bloodstream. Those sugars (glucose) are either used immediately for energy or stored in the body’s cells for use at another time.Sources of Macro-nutrient Discussion Assignment.
Carbohydrates provide the body with fuel. Carbs are broken down into sugar (glucose) in the body and either provide immediate energy or are stored for later use.
Carbohydrates can either be complex or simple.
Simple carbohydrates (monosaccharides and disaccharides) are made up of either one or two sugar units and can be broken down fairly quickly in the body. Simple carbs have a quick and fleeting impact on blood sugar levels. Blood sugar (and energy) levels typically rise quickly then drop after consuming simple carbs.
Complex carbohydrates (polysaccharides and oligosaccharides) are made up of long strings of sugar units that take longer to break down for use in the body. Complex carbs have a more steady impact on blood glucose levels.
In addition to providing fuel to the body, complex carbohydrates, particularly fiber, can help the body to maintain healthy digestive function and cholesterol levels.
Examples of foods high in carbohydrates include starchy foods like grain products (bread, cereal, and pasta), potatoes, and rice. Fruits, vegetables, and dairy products also provide carbohydrates.
- Peas, beans, and other legumes
- Whole grains
- Breads and cereals
- Starchy vegetables
- Table sugar
- Maple and other syrups
- Fruit juice, sweetened tea and soda
The United States Department of Agriculture (USDA) suggests that 45 to 65 percent of our daily caloric intake come from carbohydrate. However, some people follow lower carbohydrate diets to manage a medical condition or for weight loss.
Protein provides the body with building blocks (amino acids) for muscle and other important structures such as the brain, nervous system, blood, skin, and hair. Protein also serves as transport for oxygen and other important nutrients.
In the absence of glucose or carbohydrate, the body can reverse-process protein (a conversion called gluconeogenesis) to use as energy.Sources of Macro-nutrient Discussion Assignment.
Your body makes 11 amino acids—or building blocks—on its own. But there are 9 amino acids that you must consume in the daily diet because your body is unable to make them.
There are different types of protein that you might consume to get these amino acids. Complete proteins provide all of the amino acids that your body needs in appropriate amounts. Meat, poultry, and seafood products are the most commonly cited complete proteins. Eggs and milk are also examples of complete proteins.
Incomplete proteins provide some amino acids but not all of them. Many plant-based proteins are incomplete proteins and must be consumed together as complementary proteins in order to get all of the amino acids that the body needs. Nuts, seeds, and (most) grains are examples of incomplete proteins.
Requirements for protein vary. The USDA recommends that we consume anywhere from 10 to 30 percent of our daily calories from protein. Specific protein guidelines are based on age, gender, and activity level. And some people consume more protein to reach certain fitness or wellness goals.
Many Americans get more than enough protein from the foods they consume. However, protein supplements are also widely used, although not necessary in many cases.
While many people try to avoid fat in their diets, fat plays an important role in the body. Fat provides an important source of energy in times of starvation or caloric deprivation. It is also necessary for insulation, proper cell function, and protection of our vital organs.
While fat is necessary for a healthy body, fat can also contribute to obesity. Fat provides more energy (9 calories per gram) than carbohydrate or protein (4 calories per gram). So this macronutrient must be consumed in moderation in order to maintain a healthy weight.
There are different types of fat that you might consume in your daily diet. Dietary fats might be saturated or unsaturated.
Saturated fats come mostly from meat and dairy sources. These fats are generally solid at room temperature and tend to be shelf-stable for a longer period of time.
Unsaturated fats include those that are monounsaturated or polyunsaturated. Unsaturated fats come from plant-sources and provide the body with certain health benefits. These fats are generally liquid even when refrigerated and have a shorter shelf life.
Studies have shown that when we replace saturated fats with poly or monounsaturated fats, we decrease our risk for certain diseases including heart disease, stroke, and type 2 diabetes.
Sources of Saturated Fats
- Fatty meats
- Full fat dairy products
Sources of Unsaturated Fats
- Plant-based oils, such as olive oil
- Fatty seafood (salmon, tuna, etc.)
Another type of fat, called trans fat, is slowly getting eliminated from foods. This type of fat starts as a polyunsaturated fat and is hydrogenated to become shelf-stable. These hydrogenated fats are often used in processed baked goods like crackers, cookies, and cakes. However, health experts have advised against consumption of trans fats so food manufacturers have begun removing them from foods.Sources of Macro-nutrient Discussion Assignment.
Most guidelines suggest that roughly 20 to 35 percent of your daily calories should come from fats. However, no more than 10 percent of your daily calories should come from saturated fats.
How to Balance Macronutrients
It is important to include each macronutrient in your daily diet. It is easiest if you build each meal around a combination of protein, carbs, and healthy fats. However, finding the exact balance that’s right for you can be tricky.
The large range of percentages recommended for each macronutrient leaves room for experimentation. Everyone’s body may function differently with various ratios.
When you first begin to balance your macros, keeping each range within its boundaries, but ensuring you get enough of each is the goal.
One easy way to plan your meals is to use the USDA’s MyPlate system which simply encourages you to use a divided plate icon to plan your meals. Roughly one-quarter of the plate is designated for fruits, vegetables, grains, and proteins. There is also a small icon for dairy.Sources of Macro-nutrient Discussion Assignment.
A similar system called the is provided by Harvard Health. Each of these plate images can serve as a reminder to get nutrition from different sources so that your macro and micro nutrient needs are met.
Macro nutrient numbers provided by the USDA and other sources provide a guideline for recommended ranges. To find the right balance for you, use the My Plate icon along with recommendations from your healthcare provider and make adjustments as needed.
Tracking Macros vs. Tracking Calories
Some people—particularly athletes—track their macro nutrient intake rather than their calorie intake in order to reach certain fitness or performance goals. Some people may also manage a medical condition by watching their macro intake. For example, those with type 2 diabetes often manage and limit their carbohydrate intake.
There are pros and cons to tracking calories and pros and cons to tracking macros; the best method for you may depend on your goals.
Why Track Calories?
If your goal is weight management, the success or failure of your program ultimately rests on your overall calorie intake. You won’t lose weight unless you create a substantial calorie deficit on a regular basis. In order to maintain your weight, you will likely need to consume a modified version of your weight loss calorie goal.
For these reasons, many people who are trying to reach or maintain weight loss simply track calories. Calorie counts can easily be found on the Nutrition Facts label of any food and if it is not available there, most nutrition databases provide accurate numbers online or in smartphone apps.Sources of Macro-nutrient Discussion Assignment.
Tracking calories is simple and requires little time or effort.
Why Track Macronutrients?
Even though tracking calories is easy (requiring you to manage just one number), some people may track macros instead. Tracking macro nutrients is more complex as you need to set goals for three intake numbers instead of one. But some people, including those trying to reach fitness goals and those trying to lose weight, find these numbers helpful.
For example, people who are trying to lose weight may find that they can reach their calorie goal with greater ease if they consume more calories from protein. Protein generally provides greater satiety than carbohydrate and may help you eat less overall if you include it at every meal.
People who are managing heart disease or a related condition may track their intake of fat—particularly saturated fat, in order to reduce their risk for a cardiac incident.
And lastly, people who are trying to reach fitness goals may track their macros. For example, endurance runners may try to target a particular carb intake in order to be properly fueled for a race. And strength-trained athletes may watch their intake of protein in order to reach performance goals.
Tools and Tips to Track Macros
If you choose to track your macros, there are different methods you might use to manage your intake.
One of the easiest ways is to use a smartphone app; many health and wellness apps provide calorie and macro data for countless foods. These help you to input each food you consume and then provide updated charts and other graphics to let you see where you’re at throughout the day.
Another method is to use the old-fashioned pen and paper approach. You can either plan meals in advance according to the macro balance that you require, or you can use online resources or apps to get your numbers and keep them in a notebook.
Each macro nutrient provides an important role in the body. While some trendy diets severely restrict or even eliminate some macros, each of them provides a vital function. It is important to consume each of them in balance unless suggested otherwise by your healthcare provider.
Once you’ve learned how to balance your macros, learn how to make healthy choices within each group. Choose lean proteins, complex carbohydrates, and healthy fats to reach your fitness goals or maintain wellness.
Use the table below to explain the functions and sources of each macronutrient. You also need to describe the relationship each macronutrient has with health, illness, and death.
Using the table below, record everything you eat and drink during a 24 hour period. Do not forget to list all beverages and snacks during this time. It may be helpful to note the time during which you ate each item as well.Sources of Macro-nutrient Discussion Assignment.
While recording each item and the number of servings you consume, include how many grams of carbohydrates, lipids, proteins, and fiber each item contains.
Assignment: Sources of Macro-nutrient
Assignment: Sources of Macro-nutrient
Food labels or nutrition calculators found online to calculate accurate amounts can be used for better calculation. There are also tools in the text, including a worksheet which helps you to estimate the amount of fiber in your diet, and a formula which helps you estimate your total calorie intake.
You must proofread your paper. But do not strictly rely on your computer’s spell-checker and grammar-checker; failure to do so indicates a lack of effort on your part and you can expect your grade to suffer accordingly. Papers with numerous misspelled words and grammatical mistakes will be penalized. Read over your paper – in silence and then aloud – before handing it in and make corrections as necessary. Often it is advantageous to have a friend proofread your paper for obvious errors. Handwritten corrections are preferable to uncorrected mistakes.
Use a standard 10 to 12 point (10 to 12 characters per inch) typeface. Smaller or compressed type and papers with small margins or single-spacing are hard to read. It is better to let your essay run over the recommended number of pages than to try to compress it into fewer pages.
Likewise, large type, large margins, large indentations, triple-spacing, increased leading (space between lines), increased kerning (space between letters), and any other such attempts at “padding” to increase the length of a paper are unacceptable, wasteful of trees, and will not fool your professor.
The paper must be neatly formatted, double-spaced with a one-inch margin on the top, bottom, and sides of each page. When submitting hard copy, be sure to use white paper and print out using dark ink. If it is hard to read your essay, it will also be hard to follow your argument.
ADDITIONAL INSTRUCTIONS FOR THE CLASS
Discussion Questions (DQ)
Initial responses to the DQ should address all components of the questions asked, include a minimum of one scholarly source, and be at least 250 words.
Successful responses are substantive (i.e., add something new to the discussion, engage others in the discussion, well-developed idea) and include at least one scholarly source.
One or two sentence responses, simple statements of agreement or “good post,” and responses that are off-topic will not count as substantive. Substantive responses should be at least 150 words.
I encourage you to incorporate the readings from the week (as applicable) into your responses.
Your initial responses to the mandatory DQ do not count toward participation and are graded separately.
In addition to the DQ responses, you must post at least one reply to peers (or me) on three separate days, for a total of three replies.
Participation posts do not require a scholarly source/citation (unless you cite someone else’s work).
Part of your weekly participation includes viewing the weekly announcement and attesting to watching it in the comments. These announcements are made to ensure you understand everything that is due during the week.
APA Format and Writing Quality
Familiarize yourself with APA format and practice using it correctly. It is used for most writing assignments for your degree. Visit the Writing Center in the Student Success Center, under the Resources tab in LoudCloud for APA paper templates, citation examples, tips, etc. Points will be deducted for poor use of APA format or absence of APA format (if required).Sources of Macro-nutrient Discussion Assignment.
Cite all sources of information! When in doubt, cite the source. Paraphrasing also requires a citation.
I highly recommend using the APA Publication Manual, 6th edition.
Use of Direct Quotes
I discourage overutilization of direct quotes in DQs and assignments at the Masters’ level and deduct points accordingly.
As Masters’ level students, it is important that you be able to critically analyze and interpret information from journal articles and other resources. Simply restating someone else’s words does not demonstrate an understanding of the content or critical analysis of the content.
It is best to paraphrase content and cite your source.
For assignments that need to be submitted to LopesWrite, please be sure you have received your report and Similarity Index (SI) percentage BEFORE you do a “final submit” to me.
Once you have received your report, please review it. This report will show you grammatical, punctuation, and spelling errors that can easily be fixed. Take the extra few minutes to review instead of getting counted off for these mistakes.
Review your similarities. Did you forget to cite something? Did you not paraphrase well enough? Is your paper made up of someone else’s thoughts more than your own?
Visit the Writing Center in the Student Success Center, under the Resources tab in LoudCloud for tips on improving your paper and SI score.
The university’s policy on late assignments is 10% penalty PER DAY LATE. This also applies to late DQ replies.
Please communicate with me if you anticipate having to submit an assignment late. I am happy to be flexible, with advance notice. We may be able to work out an extension based on extenuating circumstances.
If you do not communicate with me before submitting an assignment late, the GCU late policy will be in effect.
I do not accept assignments that are two or more weeks late unless we have worked out an extension.
As per policy, no assignments are accepted after the last day of class. Any assignment submitted after midnight on the last day of class will not be accepted for grading.
Communication is so very important. There are multiple ways to communicate with me:
Questions to Instructor Forum: This is a great place to ask course content or assignment questions. If you have a question, there is a good chance one of your peers does as well. This is a public forum for the class.
Individual Forum: This is a private forum to ask me questions or send me messages. This will be checked at least once every 24 hours.Sources of Macro-nutrient Discussion Assignment.