Carbohydrates, Proteins, Fats, and its Macronutrients

Carbohydrates are composed of simple carbohydrates (sugar), complex carbohydrates (starch), and fiber. Carbohydrates are the primary source of energy in your body. Carbohydrates also has many other smaller functions. Carbohydrate intake is not a precise number due to different factors like weight and needs, but 60-100 g is about the amount a teen should be getting. Carbohydrates are the ones you should get the most of, but reasonable moderation is still necessary. Carbohydrates are found in bread, fruit, vegetables, candy, and milk to name a few.


Proteins are composed of amino acids (which contain elements like nitrogen, carbon, and oxygen). Amino acids, in simple terms are the building blocks of proteins, the individual units. There are many different types of amino acids. Proteins primarily build and repair body tissue like muscles and bones, form enzymes and hormones, and many other smaller but important things. Protein intake varies for each person based on weight and needs, but the normal teenager will probably need somewhere around 70-100 grams. Proteins are found in eggs, chicken, and fish to name some. For vegetarians, you can find them in nuts, beans, and lentils.

Fats are made of fatty acids which themselves are basically composed of carbon, hydrogen, and oxygen. There are basically two kinds of fat, saturated and unsaturated. Saturated fat is one you want to take the least of but it tastes better. Unsaturated fat is healthier for you but it doesn't taste the same as saturated fat. Fat is often shown as something negative due to modern society but fats cushion your body’s organs, maintain healthy skin, and provide energy to name a few. Another kind of healthy fat are the Omega-3 fatty acids which help you avoid cancer, keep your mind running normally, and it maintains and supports heart and vascular health. Cholesterol is often looked upon negatively too, but cholesterol is important as a teen as long as you take the right amounts. To make a long story short, HDL (high density lipoprotein) is the "good" cholesterol and LDL (low density lipoprotein) is the "bad" cholestrol. Intake is about 65-80 grams of fats and is based on needs. Healthy fats are found in avocados, nuts, and olives to name a few. Bad fats are found in meaty foods like cheeseburgers and in some pastry-type foods.

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By Joseph Verghese