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Macronutrients and water
Macronutrients are typically measured in grams. Protein provides building blocks, carbohydrates are an important energy source, and fats support energy, structure and absorption of fat-soluble substances. Water and fiber are important, but are not interchangeable energy nutrients.
In-depth articles
All articles →Protein quality: what matters beyond grams?
Understand total quantity, essential amino acids, digestibility and meal variety together.
→Fats and omega-3s: similar names are not interchangeable
Understand fat types, ALA, EPA, DHA and label quantities, and why sources and comparisons matter.
→Carbohydrates and fiber: source and context matter
Distinguish sugars, starches and fiber, and understand why whole grains, legumes, produce and isolated fibers are not interchangeable.
→Protein and fat: sources, functions and dietary context
Understand amino acids, fatty acids and food sources, then place serving amounts in the whole diet.
→A map of related concepts; see the entries and sources for detail.
Reference entries
Protein & amino acids
Protein supplies building blocks for muscle, enzymes and signals. Fish, eggs, dairy and legumes are food sources; a small multi-ingredient scoop cannot meet daily protein needs.
Carbohydrates
Carbohydrates supply energy. Whole grains, legumes and fruit differ from sugary drinks; source, fibre and overall intake matter.
Fats & essential fatty acids
Fats support cell structure and energy. Linoleic acid and alpha-linolenic acid must come from the diet; pay attention to unsaturated-fat sources.
Water & electrolytes
Water, sodium and potassium support fluid balance. An electrolyte powder is not automatically an additional daily need for every adult.
Dietary fibre
Fibres differ in viscosity, fermentability and water holding. WHO advises at least 25 g/day of naturally occurring food fibre after age 10, not 25 g of one supplement.
Fiber is not a single ingredient
Dietary fibers differ in source and physical properties, fermentation, solubility and tolerance. Findings for one fiber cannot automatically be applied to all fibers.