Macronutrients

Macronutrients are nutrients that are needed in large amounts in order for the body to function properly. The three macronutrients that the body needs are carbohydrates, proteins, and fats.

Carbohydrates

Carbohydrates are macronutrients that are composed of sugars (like glucose, lactose, and fructose), starches (which are complex sugars), and fibers. Carbs provide short term energy and aid in digestion. For the average teenager, 45% - 65% of his or her daily intake should be carbohydrates. This macronutrient can be found in numerous types of food such as fruits, pasta, nuts, bread, and rice. The best types of carbs are the ones that contain the most fiber (fruits, vegetables, and whole grains). Carbohydrates that are considered as bad are the ones that have added sugars and less fiber. These kinds of bad carbs are in foods like cookies, cakes, and certain breads. Bad carbs take longer to break down leading to a higher usage of unnecessary energy. Carbohydrates are used to make glucose in the body, therefore, providing one's body with his or her main energy source.

Proteins

Proteins are macronutrients that are composed of amino acids, which are attached together in long chains to create the proteins. There are 20 different amino acids that can be combined in numerous ways to create different proteins. There are many different proteins, and they have many different functions. One function of proteins is to provide structure and support for a cell. A second function of proteins is antibodies, which bind to viruses and bacteria to help protect the body. A third function is enzymes, which carry out chemical reactions in cells. Another function is transport proteins, which carry small molecules within the cell, like the protein hemoglobin, which transports oxygen throughout the body. The recommended intake of protein is about 10% to 35% of one's daily caloric intake. Protein can be found in many different foods. Two of the more valuable sources of protein are meat (including chicken breast, lean beef, and turkey breast) and eggs, because they offer more muscle-building amino acids than other protein sources. Eggs are an especially good source of protein because they contain all 20 amino acids. Fish, nuts, milk, and beans are other good sources of protein.

Fats
Fats or "lipids" are one of the macronutrients made up of a glycerol molecule with three fatty acid molecules attached to it. There are different types of fats which include saturated, unsaturated, and trans fat. The recommended daily caloric intake of fats for an average teen are 20-35%. Eating foods that contain saturated fats can raise the level of cholesterol in your blood. If a person's LDL cholesterol is very high, its puts the person in risk of heart disease and stroke. Some foods that contain saturated fat are Fatty beef, lamb, pork, poultry with skin, butter, etc. Saturated fats are the more unhealthy fats. Unsaturated fats can lower cholesterol and reduce chances of heart disease. Unsaturated fats come in two different forms, monounsaturated and polyunsaturated. Monounsaturated fats include food such as, peanut oil, olive oil, canola oil, avocados, and nuts. Switching saturated fats with monounsaturated fats can lower cholesterol. Polyunsaturated fats can be divided into two groups, omega-3 fats and omega-6 fats. Omega-3 fats have been known to lower LDL cholesterol and increases protection towards heart disease. Omega-3 can be found in foods like lean meat, eggs, oily fish (salmon, sardines, blue eye travella), linseed/flaxseed, walnuts, soybeans, canola oil. Omega-6 are known to decrease chances of heart disease as well. You can find omega-6 fats in margarine spread, sunflower, soybeans, sesame oil, and nuts. There are two different types of trans fat. There is natural occurring trans fat and artificial trans fat. Natural occurring trans fats come from guts of some animals and foods that contain the animals that may contain small quantities of those fats. Artificial trans fat is created in industries and adds hydrogen to vegetable oil to make a more solid outcome. Trans fat can increase your chances of heart disease and stroke. It can also raise your likely hood of getting type 2 diabetes. It can raise your LDL cholesterol level and decreasing your good (HDL) cholesterol level. You can find trans fats in foods such as baked good like cakes, pie crust, frozen pizza, etc. and fried foods such as doughnuts and french fries.

Citations:
https://ghr.nlm.nih.gov/primer/howgeneswork/protein
http://healthyeating.sfgate.com/6-primary-functions-proteins-5372.html
http://www.bbcgoodfood.com/howto/guide/best-sources-protein

"Unsaturated Fats." Dietitians Association of Australia. N.p., n.d. Web. 1 May

    2016. <http://daa.asn.au/for-the-public/smart-eating-for-you/

    nutrition-a-z/unsaturated-fats/>.

"Trans Fat." American Heart Association. N.p., 7 Oct. 2015. Web. 1 May 2016.

    <http://www.heart.org/HEARTORG/HealthyLiving/FatsAndOils/Fats101/

    Trans-Fats_UCM_301120_Article.jsp#.VyulwlxViko>.

"Saturated Fats." American Heart Association. N.p., 12 Feb. 2016. Web. 1 May

    2016. <http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/

    Nutrition/Saturated-Fats_UCM_301110_Article.jsp#.VyufbVxViko>.

Pictures:
http://www.newhealthadvisor.com/images/1HT01073/PART1.jpg
http://www.livescience.com/images/i/000/080/063/original/protein-foods.jpg?1449726394
http://unknowngym.com/wp-content/uploads/2015/03/Precision-Nutrition-Balancing-Fats-for-Better-Living-Variety-of-Fat-Sources.jpg