Carbohydrate: The main source of energy in the body is carbohydrates. Glucose and sucrose are the forms of simple carbohydrates which are obtained from fruits, sugar, dairy products, honey. They are quick source of energy which can be absorbed and broken down quickly by the body.

Another type of carbohydrate are the complex carbohydrates which are larger molecules and before intake they must be broken down into simple carbohydrates. They provide energy slowly in the body which includes fibers that takes time to digest in the body. It is contained in foods like fruits, vegetables, seeds, beans, nuts. Intake of fiber prevent stomach problems and lower blood sugar and cholesterol.

Proteins: Proteins are called the building blocks of the body. Protein is used for build and replace tissue and used for energy if the body doesn’t get energy from other nutrients or from the fat stored in the body. Muscles, skins and connective tissues are all build of proteins and are the primary component of cells.

Usually, adults and children’s needs 60 grams of protein intake per day. If you are trying to avoid calories to lose weight, you need to intake more amount of protein such as egg, meat, meat, fish, nuts than carbohydrate and fats. If you are trying to build muscles you need to eat higher amount of protein than usual for proper growth and formation.

Fats: If you think fats can make you fat then it is totally a wrong theory. Fats are the composed of fatty acid and glycerol which is a huge source of energy in our body. People with high cholesterol level should avoid saturated fatty acids derived from red meat, chicken skin, butter, tropical oil such as coconut oil and palm oil which may rise the rist of atherosclerosis. Transfats are manmade from of fats which you should definitely avoid derived from food such as pizza, tacos, dessert, popcorn. However, monounsaturated and polyunsaturated fats can be taken which are liquid in room temperature derived from olive oil, sunflower oil, peanut, soybean, corn, walnuts, fish.

Intake fat less than 90 grams per day in which saturated fats should be less than 8% and transfats should be totally eliminated for your better health.