Energy nutrients are food elements that serve as vital sources of energy for the essential daily metabolic functions carried out by the human body. The main elements of energy nutrients include fats, carbohydrates and, to a lesser extent, proteins. For athletes, energy nutrients are something of a science — particular foods are eaten in preparation for particular activities. Everyone needs these nutrients, however, and a balanced diet can normally provide the energy nutrients required.
Carbohydrates help protect muscles, control the body’s sugar levels and aid calcium absorption. Carbohydrates also assist the body in regulating blood pressure and can help lower cholesterol levels. Nutritionists recommend that people consume somewhere between six to 11 servings of carbohydrate-rich foods, such as bread, pasta and cereals, per day. Experts also recommend two to four helpings of fruit and three to five portions of vegetables in order to get the required daily amount of carbohydrates for optimal energy function. Carbohydrates can be found in numerous food sources, from milk and other related dairy products to fruits and vegetables.
Fats, while often viewed as an unhealthy part of the food groups, are actually one of the most vital energy nutrients for the human body. Some vitamins actually require the presence of fat to be absorbed by the body. There are three kinds of fats: saturated, unsaturated and trans saturated.
Saturated fats are one of the bad fats, which can result in health problems if consumed in excess. Foods that tend to be high in saturated fat include dairy products such as butter and cheese, coconut oil and chocolate. No more than ten percent of the average daily fat consumption should be of saturated fats.
Trans saturated fats, or “trans fats” as they are popularly known, are widely regarded as the absolute worst of all fats, being completely man-made and thus utterly inessential as energy nutrients for the human body. Most nutritionists recommend the complete elimination of trans fats from food, as it is actually not possible for the human body to break down and absorb them as it does with other fats.
Unsaturated fats are very much the good kind of fats. Bracketed into two categories, monounsaturated and polyunsaturated, unsaturated fats are an absolutely vital source of energy for the body and can in fact help prevent health problems such as heart disease. These fats can be found in foods such as certain kinds of fish, such as mackerel and salmon, and various vegetable oils, such as olive, rapeseed and soy.
While not as important as fats and carbohydrates, proteins nonetheless still have a role to play in the area of energy nutrients. Proteins are made up of amino acids and aid in the creation of the red blood cells that carry vital oxygen to all areas of the body. Protein also aids in the creation of disease fighting antibodies. Food sources which contain protein include beef and white meat, such as chicken and lamb; fish; milk and other dairy products; and eggs and nuts.
