Carbs, Proteins, and Fats (Macronutrients)

There are three main macronutrients, carbohydrates, proteins and fats. Some of them are really healthy for your body and will make exercising easier, while others will make even the simplest actions such as energy in the morning or keeping fit much more difficult.
Carbohydrates are composed of CO2 and H2O. Their role aids good digestion, gives you energy, fuels metabolism and gives energy to your cells. The recommended intake for teens are 45%-65% of daily caloric intake. Healthy food sources of carbs are easy to find in potassium enriched foods. Some healthy examples are bananas and whole wheat bread in the morning or brown rice and even pea soup in the afternoon. From first hand experience, bananas with peanut butter on whole wheat bread sprinkled with honey is a great morning breakfast. For on the go, fruits like apples or oranges would complement cottage cheese with honey.
Proteins are composed of amino acids, CO2, nitrogen, hydrogen and oxygen. They repair body tissue, regulate body temperature and keep the body healthy. The recommended intake is 53 grams for teenage boys and 46 grams for girls. It should make up around 10%-35% of daily caloric intake. Some healthy foods for protein are meats such as fish, lean flank beef for dinner or eggs and nuts with brie.
Fats are made of glycerol, fatty acids, and triglycerides. They mainly store energy and protect vital organs. The recommended intake ranges between 1,800-2,400 calories for girls, 1,800-3,200 calories for boys and should make up 20-35% of daily calories. Some healthy food sources are walnuts, oils such as olive oil or canola oil and fatty fish like salmon or herring. These fats are called monounsaturated and polyunsaturated fats and are considered “healthy” because of their aid in keeping you healthy and keeping your cholesterol down.


Sources/ Links
livestrong.com
webmd.com
Helpguide.org
ods.od.nif.gov