Written By: Gloria Tsang, RD
Last Updated on:
Protein
Common Names
- Protein, Peptides
Recommended Intake
- Male ≥ 19 years: 56 g/day
- Female ≥ 19 years: 46 g/day
- OR Male and Female ≥ 19 yrs: 0.8 g/kg/day
Acceptable Macronutrient Distribution Range (AMDR): 10-35% of energy should come from protein each day
What’s Protein for?
- Builds and maintains muscles, organs, skin, and blood
- Assists in energy metabolism and cell processes
- Defends body against disease through immune function
Best Food sources
- Meat, fish, poultry, milk products, tofu, nuts, seeds, legumes, grains
Carbohydrates
Common Names
- Carbohydrates, Carbs, Sugars
Recommended Intake
- Males & Females ≥ 19 years: 130 g/day
Acceptable Macronutrient Distribution Range (AMDR): 45-65% of energy should come from carbohydrates each day
What’s Carbohydrate for?
- Acts as the main source of energy for the body
- Creates an energy reserve with its storage form, glycogen
Best Food sources
- Found in all plant foods, such as grains, vegetables, fruit, legumes, and nuts
- Also found in milk and milk products
Fat
Common Names
- Fat, Lipids
Recommended Intake
Acceptable Macronutrient Distribution Range (AMDR): 20-35% of energy should come from fats each day with less than 10% of total energy coming from saturated fat
What’s Fat for?
- Provides energy during endurance exercise, in between meals, and in times of starvation
- Essential component of cell membranes
- Insulates and acts as a shock absorber for bones and organs
- Unsaturated fats decrease risk of heart disease
- Omega 3 fatty acids assist in growth, development, and brain function
Best Food sources
- Unsaturated fats (good fats) found in vegetable oils, salad dressings and margarines made from vegetable oils, avocadoes, ground flax seeds, nuts, seeds, and fatty fish, such as salmon, sardines, and mackerel
- Saturated fats found in high fat cuts of beef and pork, full fat dairy products, butter, and snack foods, such as cookies, pastries, and doughnuts
- Trans fats found in some margarines, deep fried food, and snack foods, such as chips, crackers, pastries, and doughnuts
Fiber
Common names
- Fiber (Fibre)
Recommended Intake
- Male 19-50: 38 g/day
- Male 51+: 30 g/day
- Female 19-50: 25 g/day
- Female 51+: 21 g/day
What’s Fiber for?
- Increases satiety, therefore assisting in weight management
- Lowers blood cholesterol
- Decreases risk of heart disease, type 2 diabetes, and some forms of cancer
- Maintains GI system health
Best Food sources
- Whole grains, such as brown rice, wild rice, oatmeal, barley, bulgur, kamut, spelt, quinoa, and millet
- Whole grain products, such as whole wheat bread, cereal, and pasta
- Vegetables, fruit, and legumes

Gloria Tsang is the author of 5 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.