List Of Macronutrients - Healthy Grocery List On A Budget

This list is a categorization of the most common food components based on their macronutrients. Macronutrients can refer to the chemical elements that humans consume in the largest quantities (See Nutrient)

Macronutrients that provide energy

There are three primary macronutrients: carbohydrate, protein, fat, [[]]. Macronutrients are defined as a class of chemical compounds which humans consume in the largest quantities (must be above a threshold amount) and which provide humans with the bulk of energy. While water does make up a large proportion of the total mass ingested as part of a normal diet, it does not provide any nutritional value. Alcohol is a calorically dense compound that can provide large amounts of bioavailable energy although it is not a necessary dietary component.

Carbohydrates

• Fructose
• Glucose
• Sucrose
• Ribose
• Amylose-also known as starch
• Amylopectin
• Maltose
• Lactose
• Galactose

Protein

Amino acids

• Standard amino acids
  • Arginine
  • Aspartic acid (aspartate)
  • Asparagine
  • Cystine
  • Glutamic acid (glutamate)
  • Glutamine
  • Glycine
  • Histidine
  • Isoleucine (branched chain amino acid)
  • Leucine (branched chain amino acid)
  • Lysine
  • Methionine
  • Phenylalanine
  • Proline
  • Serine
  • Threonine
  • Tryptophan
  • Tyrosine
  • Valine (branched chain amino acid)

Fats

Saturated fats

• Butyric acid (C4)
• Caproic acid (C6)
• Caprylic acid (C8)
• Capric acid (C10)
• Lauric acid (C12)
• Myristic acid (C14)
• Pentadecanoic acid (C15)
• Palmitic acid (C16)
• Margaric acid (C17)
• Stearic acid (C18)
• Arachidic acid (C20)
• Behenic acid (C22)
• Lignoceric acid (C24)
• Cerotic acid (C26)

Monounsaturated fats

• Myristol
• Pentadecenoic
• Palmitoyl
• Heptadecenoic
• Oleic acid
• Eicosen
• Erucic acid
• Nervonic acid

Polyunsaturated fats

• Linoleic acid (LA)- an essential fatty acid
• α-Linolenic acid (ALA) - an essential fatty acid
• Stearidonic acid (SDA)
• Arachidonic acid (ETA)
• Timnodonic acid (EPA)
• Clupanodonic acid (DPA)
• Cervonic acid (DHA)

Essential fatty acids

These 2 essential fatty acids are the starting point for other important omega-acids (e.g. DHA, EPA)

• α-Linolenic acid ALA (18:3) Omega-3 fatty acid
• Linoleic acid LA (18:2) Omega-6 fatty acid

Non-macronutrients

Water

Water is perhaps the most important substance for life on Earth. It provides the medium in which all metabolic processes proceed. As such it is necessary for the absorption of macronutrients, but it provides no nutritional value in and of itself. Water often contains naturally occurring micronutrients such as calcium and salts, and others can be introduced to the water supply such as chlorine and fluoride for various purposes such as sanitation or dental health.

Fitness and bodybuilding

In sports, fitness and bodybuilding the term Macros is used extensively to refer to proteins, carbs and fats. Almost all diet plans are based on judicious distribution of these three elements in required ratios. For example a 2000 calorie diet could consist of 800 calories from 200 grams of protein(1 gram protein = 4 calories), 800 calories from 200 grams of carbs(1 gram carbs = 4 calories) and 400 calories from 44 grams of fats (1 gram fat = 9 calories). This is also called counting or tracking macros.