{"id":53971,"date":"2024-09-01T10:00:00","date_gmt":"2024-09-01T17:00:00","guid":{"rendered":"https:\/\/cronometer.com\/blog\/?p=53971"},"modified":"2025-03-18T15:02:06","modified_gmt":"2025-03-18T22:02:06","slug":"nutrition-101-calories-and-macronutrients","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/nutrition-101-calories-and-macronutrients\/","title":{"rendered":"Nutrition 101: Calories and Macronutrients"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"53971\" class=\"elementor elementor-53971\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f65522b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f65522b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e58f624\" data-id=\"e58f624\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dad5bfa elementor-widget elementor-widget-text-editor\" data-id=\"dad5bfa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">Students, please take your seats and open your notebooks in preparation for the first session in our <a href=\"http:\/\/www.cronometer.com\/blog\/nutrition-course\">4-week back to school series<\/a> teaching you all about nutrition from the ground up.<\/p><p>This lesson includes several \ud83d\udcda 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&#8217;t forget to complete your assignments and share what you&#8217;ve learned on <a href=\"https:\/\/www.reddit.com\/r\/cronometer\/comments\/1f2u0t9\/nutrition_101_back_to_school_with_cronometer\/\">Reddit<\/a>!<\/p><p>Class is beginning, so if you&#8217;re ready to hit the books, scroll down to get started!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f17c51 elementor-widget elementor-widget-text-editor\" data-id=\"5f17c51\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><a href=\"#calorie\">What Are Calories?<\/a><\/li><li><a href=\"#Macro\">What Are Macronutrients?<\/a><\/li><li><a href=\"#fat\">What Are Fats?<\/a><\/li><li><a href=\"#pro\">What Are Proteins?<\/a><\/li><li><a href=\"#carbs\">What Are Carbohydrates?<\/a><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51fc3 elementor-widget elementor-widget-spacer\" data-id=\"ee51fc3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24e39fa elementor-widget elementor-widget-menu-anchor\" data-id=\"24e39fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"calorie\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4bc262f elementor-widget elementor-widget-text-editor\" data-id=\"4bc262f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>What Are Calories?<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edfbdee elementor-widget elementor-widget-text-editor\" data-id=\"edfbdee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-contrast=\"auto\">With our first lesson we&#8217;re starting with the basics; calories.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">In the quest for better health and fitness, &#8220;calories&#8221; is a term you hear frequently. Whether you&#8217;re counting them, burning them, or trying to balance them, calories play a crucial role in your daily life.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">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&#8217;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.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">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\u2019s how calories contribute to your overall well-being:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8cfaf68 elementor-widget elementor-widget-text-editor\" data-id=\"8cfaf68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Basic Metabolic Functions<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95845cb elementor-widget elementor-widget-text-editor\" data-id=\"95845cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW233808480 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW233808480 BCX4\">Even when <\/span><span class=\"NormalTextRun SCXW233808480 BCX4\">you&#8217;re<\/span><span class=\"NormalTextRun SCXW233808480 BCX4\"> at rest, your body is hard at work performing essential functions like breathing, circulating blood, regulating body temperature, and <\/span><span class=\"NormalTextRun SCXW233808480 BCX4\">maintaining<\/span><span class=\"NormalTextRun SCXW233808480 BCX4\"> cell production. These activities require a constant supply of energy, which comes from calories.<\/span><\/span><span class=\"EOP SCXW233808480 BCX4\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df3b592 elementor-widget elementor-widget-text-editor\" data-id=\"df3b592\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Physical Activity<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33cf622 elementor-widget elementor-widget-text-editor\" data-id=\"33cf622\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW233808480 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW233808480 BCX4\"><span class=\"TextRun SCXW251314642 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW251314642 BCX4\">Every movement you make, whether <\/span><span class=\"NormalTextRun SCXW251314642 BCX4\">it\u2019s<\/span><span class=\"NormalTextRun SCXW251314642 BCX4\"> 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.<\/span><\/span><span class=\"EOP SCXW251314642 BCX4\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/span><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b65633f elementor-widget elementor-widget-text-editor\" data-id=\"b65633f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Digestion and Absorption<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bfe6222 elementor-widget elementor-widget-text-editor\" data-id=\"bfe6222\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW246262903 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW246262903 BCX4\"> The process of eating, digesting, and absorbing nutrients from food also consumes energy. This is known as the thermic effect of food (TEF). <\/span><span class=\"NormalTextRun SCXW246262903 BCX4\">Different types<\/span><span class=\"NormalTextRun SCXW246262903 BCX4\"> of food have varying TEFs, with protein typically requiring more energy to process than fats or carbohydrates.<\/span><\/span><span class=\"EOP SCXW246262903 BCX4\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8cbd50 elementor-widget elementor-widget-text-editor\" data-id=\"e8cbd50\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>How Many Calories Do You Need?<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c28632 elementor-widget elementor-widget-text-editor\" data-id=\"2c28632\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-contrast=\"auto\">The number of calories you need daily depends on several factors, including age, sex, weight, height, and level of physical activity. On average:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p><ul><li><span data-contrast=\"auto\">Women generally require 1,800 to 2,400 calories per day.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/li><li><span data-contrast=\"auto\">Men typically need about 2,200 to 3,000 calories per day.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b97340b elementor-widget elementor-widget-text-editor\" data-id=\"b97340b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW95009403 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW95009403 BCX4\">But,<\/span> <span class=\"NormalTextRun SpellingErrorV2Themed SCXW95009403 BCX4\">Cronometer<\/span><span class=\"NormalTextRun SCXW95009403 BCX4\"> is here to help you dial in that number specific to your goa<\/span><\/span><span class=\"TextRun SCXW95009403 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW95009403 BCX4\">l<\/span><span class=\"NormalTextRun SCXW95009403 BCX4\">s<\/span><span class=\"NormalTextRun SCXW95009403 BCX4\">! <\/span><\/span>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 <a href=\"https:\/\/support.cronometer.com\/hc\/en-us\/articles\/360060064432-Energy-Target\">Weight Goal or Custom Energy Target<\/a>. If you are want more information on how to track calories with Cronometer visit our <a href=\"https:\/\/cronometer.com\/blog\/cronometers-energy-summary\/\">blog here<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-038d7c4 elementor-widget elementor-widget-image\" data-id=\"038d7c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/05\/870x580-Blog-Image-\u2013-Nutrition-101-Calories.jpg\" class=\"attachment-large size-large wp-image-53879\" alt=\"Nutrition 101 Calories\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/05\/870x580-Blog-Image-\u2013-Nutrition-101-Calories.jpg 870w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/05\/870x580-Blog-Image-\u2013-Nutrition-101-Calories-300x200.jpg 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/05\/870x580-Blog-Image-\u2013-Nutrition-101-Calories-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec02f26 elementor-widget elementor-widget-spacer\" data-id=\"ec02f26\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0769256 elementor-widget elementor-widget-menu-anchor\" data-id=\"0769256\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"Macro\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8caa427 elementor-widget elementor-widget-text-editor\" data-id=\"8caa427\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>What Are Macronutrients?<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3af069e elementor-widget elementor-widget-text-editor\" data-id=\"3af069e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p><p>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:<\/p><ul><li>Carbohydrates: 4 calories per gram<\/li><li>Protein: 4 calories per gram<\/li><li>Fat: 9 calories per gram<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d6fde3 elementor-widget elementor-widget-text-editor\" data-id=\"1d6fde3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><span lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\">\ud83d\udcda Homework: Take a look at your macro settings<\/span><\/h4><div><div><div><div>Your homework for this section is to take a look at your Macronutrient Settings. To do this, head to More &gt; Targets &gt; Macro Targets.<\/div><\/div><\/div><div>\u00a0<\/div><div>By default, Cronometer sets your Macro Targets to Ratios, meaning your Energy Target will be divided into protein (25%), carbs (45%), and fat (30%). As your weight changes, so do your targets to keep your ratios steady but that doesn&#8217;t have to be the case.<\/div><div>\u00a0<\/div><div>Play around with these settings and make sure they align with your personal goals. If you learned something new, let us know on <a href=\"https:\/\/www.reddit.com\/r\/cronometer\/comments\/1f2u0t9\/nutrition_101_back_to_school_with_cronometer\/\">Reddit.<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-079d3e3 elementor-widget elementor-widget-menu-anchor\" data-id=\"079d3e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"fat\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-08e2a51 elementor-widget elementor-widget-text-editor\" data-id=\"08e2a51\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>What Are Fats?<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-efec8ec elementor-widget elementor-widget-text-editor\" data-id=\"efec8ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"TextRun SCXW207968310 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW207968310 BCX4\">Fats, also known as lipids, are a type of macronutrient essential for various bodily functions. They are composed of fatty acids and glycerol. <\/span><span class=\"NormalTextRun SCXW207968310 BCX4\">Here\u2019s<\/span><span class=\"NormalTextRun SCXW207968310 BCX4\"> an overview of fats and their importance:<\/span><\/span><span class=\"TextRun SCXW207968310 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW207968310 BCX4\">\u2060<\/span><\/span><span class=\"EOP SCXW207968310 BCX4\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-620c277 elementor-widget elementor-widget-text-editor\" data-id=\"620c277\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Types of Fats<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d394234 elementor-widget elementor-widget-text-editor\" data-id=\"d394234\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Saturated Fats<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e2bfa3 elementor-widget elementor-widget-text-editor\" data-id=\"5e2bfa3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW173097541 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW173097541 BCX4\">Found in animal products (e.g., meat, dairy) and some plant oils (e.g., coconut oil). Saturated fats are solid at room temperature.<\/span><\/span><span class=\"TextRun SCXW173097541 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW173097541 BCX4\">\u2060<\/span><\/span><span class=\"EOP SCXW173097541 BCX4\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-776a733 elementor-widget elementor-widget-text-editor\" data-id=\"776a733\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Unsaturated Fats<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-688c9c8 elementor-widget elementor-widget-text-editor\" data-id=\"688c9c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-contrast=\"auto\">These fats are liquid at room temperature and should be the primary type of fat in your diet.<\/span><span data-contrast=\"auto\">\u2060<\/span><\/p><ul><li><span data-contrast=\"auto\">Monounsaturated: Found in olive oil, avocados, and nuts.<\/span><span data-contrast=\"auto\">\u2060<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/li><li><span data-contrast=\"auto\">Polyunsaturated: Found in fish, flaxseeds, and walnuts.<\/span><span data-contrast=\"auto\">\u2060<\/span> \u00a0<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30d6032 elementor-widget elementor-widget-text-editor\" data-id=\"30d6032\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Trans Fats<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77368f4 elementor-widget elementor-widget-text-editor\" data-id=\"77368f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW225071195 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW225071195 BCX4\">Found in partially hydrogenated oils and processed foods. When <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW225071195 BCX4\">possible<\/span><span class=\"NormalTextRun SCXW225071195 BCX4\"> these should be limited or avoided.<\/span><\/span><span class=\"TextRun SCXW225071195 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW225071195 BCX4\">\u2060<\/span><\/span><span class=\"EOP SCXW225071195 BCX4\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1166133 elementor-widget elementor-widget-text-editor\" data-id=\"1166133\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Why Do We Need Fats?<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-02aac7b elementor-widget elementor-widget-text-editor\" data-id=\"02aac7b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab94320 elementor-widget elementor-widget-text-editor\" data-id=\"ab94320\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><span lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\">\ud83d\udcda Homework: Check in on your fats in Cronometer<\/span><\/h4><div><div><div><div>Your homework for this section is to check in with your own fat intake. To do this, take a look at your Daily Report.<\/div><\/div><\/div><div>\u00a0<\/div><div>From the mobile app, go to your <a href=\"https:\/\/77pg.adj.st\/cronometer\/diary?adj_t=1ca1uijj_1ceu97gw_1cpm0aui&amp;adj_label=#diary\">Diary<\/a>, tap the three-dot icon in the top right, and select Daily Report. Scroll down to the Lipids section.\u00a0On the web app, you&#8217;ll just need to scroll down on your <a href=\"https:\/\/cronometer.com\/#diary\">Diary<\/a>.<\/div><\/div><div><div>\u00a0<\/div><\/div><div><div>You&#8217;ll see your overall fat intake and a break down of your monounsaturated, polyunsaturated (including omega-3 and omega-6), saturated and trans-fats.<\/div><div>\u00a0<\/div><div>If you haven&#8217;t done so already, you can simply tap or click on any fat to adjust your daily target.<\/div><div>\u00a0<\/div><div>Let us know what you found on <a href=\"https:\/\/www.reddit.com\/r\/cronometer\/comments\/1f2u0t9\/nutrition_101_back_to_school_with_cronometer\/\">Reddit<\/a>!<\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4c7718 elementor-widget elementor-widget-spacer\" data-id=\"d4c7718\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b31c80 elementor-widget elementor-widget-image\" data-id=\"5b31c80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/05\/870x580-Blog-Image-\u2013-Nutrition-101-\u2013-Fats.jpg\" class=\"attachment-large size-large wp-image-53880\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/05\/870x580-Blog-Image-\u2013-Nutrition-101-\u2013-Fats.jpg 870w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/05\/870x580-Blog-Image-\u2013-Nutrition-101-\u2013-Fats-300x200.jpg 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/05\/870x580-Blog-Image-\u2013-Nutrition-101-\u2013-Fats-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-602cb60 elementor-widget elementor-widget-spacer\" data-id=\"602cb60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-84a2e62 elementor-widget elementor-widget-menu-anchor\" data-id=\"84a2e62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"pro\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-587cdab elementor-widget elementor-widget-text-editor\" data-id=\"587cdab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>What Is Protein?<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6ef705 elementor-widget elementor-widget-text-editor\" data-id=\"f6ef705\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3821410 elementor-widget elementor-widget-text-editor\" data-id=\"3821410\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>What Are Amino Acids?<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee65bf5 elementor-widget elementor-widget-text-editor\" data-id=\"ee65bf5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">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.\u00a0<\/p><ul><li><span data-contrast=\"auto\">Essential Amino Acids: These cannot be synthesized by the body and must be obtained from the diet.<\/span><\/li><li>Non-Essential Amino Acids: These can be synthesized by the body.<span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f336e8 elementor-widget elementor-widget-text-editor\" data-id=\"8f336e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Why Is Protein Important?<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f039c12 elementor-widget elementor-widget-text-editor\" data-id=\"f039c12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">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.<\/p><p class=\"p1\">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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-253661b elementor-widget elementor-widget-text-editor\" data-id=\"253661b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><span lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\">\ud83d\udcda Homework: Check your protein intake in Cronometer<\/span><\/h4><div><div><div><div>Your homework for this section is to check in with your own protein intake in two different ways:<\/div><div>\u00a0<\/div><p><strong>1. From the Diary Header<\/strong>: On the mobile app, head to your Diary and swipe left on the top header bar. Tap on the protein progress bar.<\/p><p>On the web app, click on the protein progress bar under the Macronutrient Targets section of your Diary.<\/p><p>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&#8217;s function, other sources and change your targets from this screen.<\/p><p><strong>2. From your Daily Report<\/strong>: To dive deeper into individual amino acids, you can check your Daily Report.\u00a0 Follow the same steps as you did to check your fats in the above section.<\/p><\/div><\/div><\/div><div><div>Did you learn something new? Let us know what it was on <a href=\"https:\/\/www.reddit.com\/r\/cronometer\/comments\/1f2u0t9\/nutrition_101_back_to_school_with_cronometer\/\">Reddit<\/a>!<\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-415a1ed elementor-widget elementor-widget-spacer\" data-id=\"415a1ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73541d9 elementor-widget elementor-widget-image\" data-id=\"73541d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/06\/Blog-Image-Protein.png\" class=\"attachment-large size-large wp-image-54828\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/06\/Blog-Image-Protein.png 870w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/06\/Blog-Image-Protein-300x200.png 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/06\/Blog-Image-Protein-768x512.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44fa3e1 elementor-widget elementor-widget-spacer\" data-id=\"44fa3e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf0789a elementor-widget elementor-widget-menu-anchor\" data-id=\"cf0789a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-menu-anchor\" id=\"carbs\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ebf8aed elementor-widget elementor-widget-text-editor\" data-id=\"ebf8aed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>What Are Carbohydrates?<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d1e0da elementor-widget elementor-widget-text-editor\" data-id=\"9d1e0da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW175601472 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW175601472 BCX4\">There is a good chance that you&#8217;ve heard about carbs &#8211; you might be restricting <\/span><span class=\"NormalTextRun SCXW175601472 BCX4\">them,<\/span><span class=\"NormalTextRun SCXW175601472 BCX4\"> you might get most of your calories from this macronutrient &#8211; and for the record we&#8217;re cheering for both!<\/span><\/span><span class=\"TextRun SCXW175601472 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW175601472 BCX4\">\u2060<\/span><\/span><span class=\"EOP SCXW175601472 BCX4\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\"> Firstly lets go over the two types of carbohydrates:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac7e2f3 elementor-widget elementor-widget-text-editor\" data-id=\"ac7e2f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Simple Carbohydrates<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-91ea461 elementor-widget elementor-widget-text-editor\" data-id=\"91ea461\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><p><span data-contrast=\"auto\">Monosaccharides: Single sugars (e.g., glucose, fructose)<\/span><\/p><\/li><li><p><span data-contrast=\"auto\">Disaccharides: Two sugars linked together (e.g., sucrose, lactose)<\/span><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bcd5b33 elementor-widget elementor-widget-text-editor\" data-id=\"bcd5b33\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Complex Carbohydrates<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6768a2d elementor-widget elementor-widget-text-editor\" data-id=\"6768a2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span class=\"TextRun SCXW19962424 BCX4\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW19962424 BCX4\">Polysaccharides: Long chains of sugars (e.g., starch, fiber)<\/span><\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-307c395 elementor-widget elementor-widget-text-editor\" data-id=\"307c395\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Why Do We Need Carbohydrates?<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c17556c elementor-widget elementor-widget-text-editor\" data-id=\"c17556c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">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.<\/p><p class=\"p1\">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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16aa319 elementor-widget elementor-widget-text-editor\" data-id=\"16aa319\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>What Are Sources Of Carbohydrates?<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b96a514 elementor-widget elementor-widget-text-editor\" data-id=\"b96a514\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-contrast=\"auto\">Simple Carbohydrates: Fruits, milk, sweeteners (e.g., sugar, honey).<\/span><span data-contrast=\"auto\">\u2060<\/span><\/p><p>Complex Carbohydrates: Whole grains, legumes, vegetables, some fruits.<span data-contrast=\"auto\">\u2060<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">It&#8217;s recommended to focus on complex carbohydrates as they are often also rich in vitamins, minerals, and fiber, which are essential for overall health.<\/span><span data-contrast=\"auto\">\u2060<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:278}\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26ff37f elementor-widget elementor-widget-text-editor\" data-id=\"26ff37f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><span lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\">\ud83d\udcda Homework: Check carb visibility<\/span><\/h4><div><div><div><div><div><div>By default, Cronometer will track your overall carbs, fiber, starch, sugars and added sugars. There are more options at your disposal, though! Your homework for this section is to check your settings to make sure all of the carbohydrates you want to track are visible in your account:<\/div><div>On the mobile app, head to More &gt; Targets &gt; Nutrient Targets &gt; Carbohydrates.<\/div><div>On the web app, click More &gt; Profile + Targets and scroll down to Nutrient Targets. Select Carbohydrates.<\/div><div>Toggle on (or tick) any additional nutrients, like fructose or sucrose, that you want to keep track of. These will now show up on your Daily Report.<\/div><div>\u00a0<\/div><div>If you learned anything from this lesson, let us know what it was on <a href=\"https:\/\/www.reddit.com\/r\/cronometer\/comments\/1f2u0t9\/nutrition_101_back_to_school_with_cronometer\/\">Reddit<\/a>!<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bbec312 elementor-widget elementor-widget-spacer\" data-id=\"bbec312\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3921822 elementor-widget elementor-widget-image\" data-id=\"3921822\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/09\/Blog-Image-Meal-With-Carbs.png\" class=\"attachment-large size-large wp-image-54809\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/09\/Blog-Image-Meal-With-Carbs.png 870w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/09\/Blog-Image-Meal-With-Carbs-300x200.png 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/09\/Blog-Image-Meal-With-Carbs-768x512.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95f95ac elementor-widget elementor-widget-spacer\" data-id=\"95f95ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ccb153 elementor-widget elementor-widget-text-editor\" data-id=\"9ccb153\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>In Conclusion<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55a035b elementor-widget elementor-widget-text-editor\" data-id=\"55a035b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><span lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"auto\">\ud83d\udcda Homework for extra credit: Listen to this podcast episode<\/span><\/h4><p>For a little bit of extra credit, make sure to listen to our podcast episode with Registered Dietitian Emily Field, helping to demystify macros!<\/p><p><a href=\"https:\/\/cronometer.com\/blog\/episode-31-demystifying-macro-tracking-with-registered-dietician-emily-field\/\">Listen Now<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2dbf694 elementor-widget elementor-widget-text-editor\" data-id=\"2dbf694\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Well, that&#8217;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\u00a0<a href=\"https:\/\/cronometer.com\/blog\/nutrition-101-vitamins\/\">Nutrition 101: Vitamins<\/a><strong>.<\/strong><\/p><p>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 &gt; Account &gt; Privacy and toggle on &#8216;I agree to receive newsletters and promotional emails&#8217;.\u00a0\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>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 \ud83d\udcda homework assignments which are designed to help you find new Cronometer functionality and apply your newfound nutrition knowledge to [&hellip;]<\/p>\n","protected":false},"author":42208,"featured_media":54739,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[7],"tags":[],"class_list":["post-53971","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"_links":{"self":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/53971","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/users\/42208"}],"replies":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/comments?post=53971"}],"version-history":[{"count":0,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/53971\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media\/54739"}],"wp:attachment":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media?parent=53971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/categories?post=53971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/tags?post=53971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}