Balancing Macronutrients for Optimal Health

Introduction

Consuming the appropriate amounts of carbohydrates, proteins, and fats helps to enhance health. Balancing macronutrients is also essential in preventing the risk of developing various diseases, including diabetes and obesity, and even helps in managing these health conditions. For this reason, the number of calories that one takes in for each macronutrient is influenced by various factors, such as age and health status. To attain optimal health, people should consume the recommended proportions of carbohydrates, proteins, and fats, as outlined by the Dietary Guidelines for Americans.

Carbohydrates

Carbohydrates should constitute the highest number of calories that people consume every day. As per the Dietary Guidelines for Americans that individuals should follow when eating food, they should consume carbohydrate-rich foods that include about 45-65% of the total calories that they take in daily (Norman-Burgdolf & DeWitt 2022, p. 2). In this case, people should eat foods that are rich in this macronutrient. Examples of these foods include fruits, vegetables, and whole grains (Norman-Burgdolf & DeWitt 2022, p. 2). Eating appropriate meals provides nutrients that enhance health. Noteworthy, carbohydrates can be categorized into three types, including sugars, starches, and fiber (Norman-Burgdolf & DeWitt 2022, p. 1). For this reason, a balanced diet should have these three sources of carbohydrates to ensure optimal health. Therefore, the total intake of calories in a day should include the recommended amount of carbohydrates.

Proteins

Proteins are another macronutrient that enhances human health. The Dietary Guidelines for Americans provides a recommendation that approximately 10-35% of the number of calories that healthy adults consume daily should be proteins (The United States Department of Health and Human Services [HHS] 2022, p. 97). The amount of protein intake can vary because of differences in individual factors, such as age and health status. For instance, seafood, nuts, eggs, and meat are some of the sources of protein (HHS 2022, p. 82). In addition to enhancing growth, these protein-rich foods provide several benefits to the human body. Hence, proteins should be included in the diet in appropriate amounts to ensure optimal health.

Fats

The consumption of fats also enhances human health, but the amount should vary depending on their type. For example, a standard recommendation is that about 25-35% of the total calories consumed in a day should be fats (Centers for Diseases Control and Prevention [CDC] 2022, p. 3). This macronutrient helps in storing energy and has several benefits to enhance health. Noteworthy, the amount of saturated fats that one takes in should be less than 7% of the total calories (CDC 2022, p. 5). This type of fat is mostly sourced from animal-based products, such as milk and cheese, and should be eaten in limited amounts. Moreover, the consumption of monosaturated fats should not exceed 20% of the total calories (CDC 2022, p. 5). The sources of this type of fat include oils like olive. As stated, consuming the recommended quantities of fats can help to boost health, considering the benefits that it presents to the human body.

Conclusion

To ensure optimal health, individuals should consume well-balanced dies with carbohydrates, proteins, and fats, as recommended by the Dietary Guidelines for Americans. However, the largest proportion of the daily intake of calories should be from carbohydrates. Besides, foods rich in proteins and fats should be consumed in the appropriate amounts. In turn, people can attain optimal health, effectively manage certain health conditions, and minimize the risk of developing some diseases.

Reference List

Centers for Disease Control and Prevention (CDC) 2022, ‘Can lifestyle modifications using therapeutic lifestyle changes (TLC) reduce weight and the risk for chronic disease’, pp. 1-14. Available from: <https://www.cdc.gov/nutrition/downloads/r2p_life_change.pdf >. [10 July 2023].

The United States Department of Health and Human Services (HHS) 2022, ‘Dietary guidelines for Americans 2015-2020’, pp. 1-122. Available from: <https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf>. [10 July 2023].

Norman-Burgdolf, H & DeWitt, E 2022, ‘Macronutrients: Why we need a balanced diet’, University of Kentucky, pp. 1-4. Available from: <http://www2.ca.uky.edu/agcomm/pubs/FCS3/FCS3633/FCS3633.pdf>. [10 July 2023].