Students, please take your seats and open your notebooks in preparation for the first session in our 4-week back to school series teaching you all about nutrition from the ground up.
This lesson includes several 📚 homework assignments which are designed to help you find new Cronometer functionality and apply your newfound nutrition knowledge to your own diet. If you want to stay in our good books, don’t forget to complete your assignments and share what you’ve learned on Reddit!
Class is beginning, so if you’re ready to hit the books, scroll down to get started!
What Are Calories?
With our first lesson we’re starting with the basics; calories.
In the quest for better health and fitness, “calories” is a term you hear frequently. Whether you’re counting them, burning them, or trying to balance them, calories play a crucial role in your daily life.
A calorie is a unit of energy. It measures the amount of energy food and beverages provide when consumed and metabolized by your body. Scientifically, one calorie (or kilocalorie, as it’s more accurately called in nutrition) is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. However, for simplicity, we often refer to kilocalories simply as calories.
Calories are the fuel that keeps your body running. Just as a car needs gasoline to operate, your body needs calories to perform all its functions, from the most basic to the most complex. Here’s how calories contribute to your overall well-being:
Basic Metabolic Functions
Even when you’re at rest, your body is hard at work performing essential functions like breathing, circulating blood, regulating body temperature, and maintaining cell production. These activities require a constant supply of energy, which comes from calories.
Physical Activity
Every movement you make, whether it’s a vigorous workout or a simple task like typing on a keyboard, burns calories. The more physically active you are, the more calories you need to fuel your muscles.
Digestion and Absorption
The process of eating, digesting, and absorbing nutrients from food also consumes energy. This is known as the thermic effect of food (TEF). Different types of food have varying TEFs, with protein typically requiring more energy to process than fats or carbohydrates.
How Many Calories Do You Need?
The number of calories you need daily depends on several factors, including age, sex, weight, height, and level of physical activity. On average:
- Women generally require 1,800 to 2,400 calories per day.
- Men typically need about 2,200 to 3,000 calories per day.
But, Cronometer is here to help you dial in that number specific to your goals! On Cronometer we calculate an energy goal for you based on your biometrics. However if you have specific goals in mind or want full control of your settings try setting a Weight Goal or Custom Energy Target. If you are want more information on how to track calories with Cronometer visit our blog here.
What Are Macronutrients?
Macronutrients include protein, fat, and carbohydrates. They can be thought of as the building blocks of food and your diet. Sometimes, a certain food is highest in one macronutrient. For example, meats and soy products are often higher in protein than in fat or carbohydrates. Bread, rice, and oats can be thought of as carbohydrate foods. Olive oil, butter, and cheese are high-fat foods.
Macronutrients are the components of foods that contain energy in the form of calories. We can estimate the amount of calories each gram of macronutrient has:
- Carbohydrates: 4 calories per gram
- Protein: 4 calories per gram
- Fat: 9 calories per gram
📚 HOMEWORK: TAKE A LOOK AT YOUR MACRO SETTINGS
What Are Fats?
Fats, also known as lipids, are a type of macronutrient essential for various bodily functions. They are composed of fatty acids and glycerol. Here’s an overview of fats and their importance:
Types of Fats
Saturated Fats
Found in animal products (e.g., meat, dairy) and some plant oils (e.g., coconut oil). Saturated fats are solid at room temperature.
Unsaturated Fats
These fats are liquid at room temperature and should be the primary type of fat in your diet.
- Monounsaturated: Found in olive oil, avocados, and nuts.
- Polyunsaturated: Found in fish, flaxseeds, and walnuts.
Trans Fats
Found in partially hydrogenated oils and processed foods. When possible these should be limited or avoided.
Why Do We Need Fats?
Fats are crucial in our diet, serving multiple essential functions. They provide a concentrated energy source, delivering 9 calories per gram, and are necessary for absorbing fat-soluble vitamins like A, D, E, and K. Additionally, fats are vital for cell structure, hormone production, insulation, and protecting vital organs. Essential fatty acids, such as omega-3 and omega-6, support brain function and inflammation regulation. Beyond these roles, fats also enhance food flavor and promote feelings of fullness.
📚 HOMEWORK: CHECK IN ON YOUR FATS IN CRONOMETER
What Is Protein?
Protein is a macronutrient essential for the body, composed of amino acids, which are its building blocks. These amino acids are crucial for repairing tissues, building muscle, and supporting various bodily functions, including enzyme production and immune system regulation.
What Are Amino Acids?
Amino acids are the building blocks of proteins, essential for various bodily functions, including tissue repair, enzyme production, and immune support. There are 20 different amino acids, nine of which are considered essential because the body cannot produce them, so they must be obtained through the diet.
- Essential Amino Acids: These cannot be synthesized by the body and must be obtained from the diet.
- Non-Essential Amino Acids: These can be synthesized by the body.
Why Is Protein Important?
Protein is essential for numerous bodily functions, including the growth and repair of tissues like muscles, skin, and organs. It plays a key role in wound healing, cell regeneration, and the production of enzymes and hormones, such as insulin. Proteins also support immune function by forming antibodies that fight infections and can serve as an energy source when needed. Additionally, they aid in transporting molecules like oxygen throughout the body and provide structural support to bones, skin, hair, and nails.
Daily protein needs vary by age, sex, and activity level, with the recommended dietary allowance (RDA) for adults being around 46 grams per day for women and 56 grams per day for men. Those with higher physical activity levels may require more to support muscle repair and growth.
📚 HOMEWORK: CHECK YOUR PROTEIN INTAKE IN CRONOMETER
1. From the Diary Header: On the mobile app, head to your Diary and swipe left on the top header bar. Tap on the protein progress bar and tap View More.
On the web app, click on the protein progress bar under the Macronutrient Targets section of your Diary.
This view will give you your protein intake broken down by foods, letting you identify your top sources of protein. You can also find it’s function, other sources and change your targets from this screen.
2. From your Daily Report: To dive deeper into individual amino acids, you can check your Daily Report. Follow the same steps as you did to check your fats in the above section.
What Are Carbohydrates?
There is a good chance that you’ve heard about carbs – you might be restricting them, you might get most of your calories from this macronutrient – and for the record we’re cheering for both! Firstly lets go over the two types of carbohydrates:
Simple Carbohydrates
Monosaccharides: Single sugars (e.g., glucose, fructose)
Disaccharides: Two sugars linked together (e.g., sucrose, lactose)
Complex Carbohydrates
- Polysaccharides: Long chains of sugars (e.g., starch, fiber)
Why Do We Need Carbohydrates?
Carbohydrates are vital for energy and overall health. They provide the primary fuel for the body, breaking down into glucose, which powers cells, especially in the brain. Excess glucose is stored as glycogen for later use, and carbs also spare proteins for growth and repair. Dietary fiber, a type of carbohydrate, aids digestion, supports gut health, and promotes fullness, helping with weight management.
Carbs should make up 45-65% of daily calories, with an emphasis on complex carbs and fiber-rich foods for sustained energy. Limiting simple carbs from added sugars is key to maintaining optimal health.
What Are Sources Of Carbohydrates?
Simple Carbohydrates: Fruits, milk, sweeteners (e.g., sugar, honey).
Complex Carbohydrates: Whole grains, legumes, vegetables, some fruits.
It’s recommended to focus on complex carbohydrates as they are often also rich in vitamins, minerals, and fiber, which are essential for overall health.
📚 HOMEWORK: CHECK CARB VISIBILITY
In Conclusion
📚 EXTRA CREDIT HOMEWORK: PODCAST EPISODE
For a little bit of extra credit, make sure to listen to our podcast episode with Registered Dietitian Emily Field, helping to demystify macros!
Well, that’s a wrap on the first session in our 4 week course, nicely done! If you are ready to keep learning, feel free to jump ahead to Nutrition 101: Vitamins.
Otherwise, keep an eye out for our next update from within the app or in your emails. You can opt in to receiving emails by going to More > Account > Privacy and toggle on ‘I agree to receive newsletters and promotional emails’.
