Skip Navigation skip menu and banner
University of Wyoming

Nutrition News: Nutrition Overview

Everyday your body requires a certain amount of energy from food in the form of carbohydrates, protein and fat.   These nutrients are necessary in order for your body to function properly.  There is not a single food that provides all the nutrients your body needs therefore eating a variety of foods ensures that you get all the necessary nutrients.
When your body burns (metabolizes) these nutrients (carbohydrates, protein and fat) it produces energy.  This energy is measured in calories.  Energy needs vary considerably from person to person according to activity level, body size, age and gender. 
The calories provided in our diets are distributed between carbohydrates, protein and fat.  Carbohydrates are the body’s main energy source, and the primary fuel for our cells.  Carbohydrates are typically broken down into two main categories, complex carbohydrates and simple sugars. Complex carbohydrates are primarily found in whole wheat breads, rice, pasta, cereals, and vegetables.  Simple sugars are found in fruits, milk and foods made with sugar, such as candy and other sweets.
Complex Carbohydrates and sugars from fruit and milk are preferred to simple sugars from candy and sweets.  Complex carbohydrates are absorbed by the body more slowly than simple carbohydrates, providing your body with more energy for a longer period of time.  Complex carbohydrates and sugars from fruit and milk also provide more nutrients and fiber than do candy and sweets.
Simple sugars are foods that have sugar add to them during processing and preparation.  Foods with added sugar usually provide more calories, but their nutrient contents (vitamins and minerals) are quite low.  Some major sources of simple sugars are non-diet soft drinks, candy, cakes, cookies, fruit drinks and dairy desserts, such as ice cream.
Protein is essential to life; every cell in your body contains protein.  Protein is found throughout the body in the skin, bone, muscle, organ tissue, blood, hormones, and enzymes.  Protein is also a nutrient found in many foods.  Some of the richest sources of protein are meat, fish, poultry, seafood, dairy products, nuts, seeds, and legumes.  The problem with some high protein foods is that they are also high in fat and cholesterol, so it is important to pick your protein wisely.
The amount of protein needed depends on your body weight.  The average person needs 0.8 grams of protein per kilogram body weight (wt in lbs/2.2= wt in kg), this computes to about 1.5 to 2.5 ounces of protein a day. However, the typical American eats far more protein than their body needs, resulting in the body storing excess protein as fat.

 

Protein found in protein rich food:

 

Portion size

Protein

Chicken

3 oz

26.38 g

Fish

3 oz

17.28 g

Meat

3 oz

23.44 g

Egg

1 each

7.53 g

Milk (skim or whole)

8 oz or 1 cup

8.39 g

Tofu

3 oz

4.44 g

1 ounce = 28 grams

Fat also has some very important tasks related to body function.  Fat aids in the absorptions of many essential vitamins, helping maintain the structure and function of the cell membranes and assisting your body’s immune system.  Too much fat however can have a negative affect on your body’s health, such as increasing your risk of type 2 diabetes, heart disease and obesity (now classified as a disease).  To reduce fat in your diet try to choose lean foods, such as fish, skinless white poultry, low-fat dairy products, fruits, vegetables, and whole grains. 
Carbohydrates, protein and fat are all important nutrients and aid in body function and maintenance.  The best way to say healthy and maintain a healthy body weight is to remember that all things are to be done in moderation, and that includes the consumption of carbohydrates, protein and fat.   

 

 

If you have problems, comments, or concerns regarding this web site please email us at rlads-technology@uwyo.edu.