17 A Christian Guide to Body Stewardship, Diet and Exercise Table 2.1. 6 Major Nutrients Macronutrients micronutrients Carbohydrates Vitamins Protein Minerals Fat - Water - Phytochemicals are another important component of a heathy diet. Phytochemicals, or phytonutrients, are chemicals found in plants that provide certain health benefits. An example would be anthocyanins, or the chemical that give berries their blue and purple hues. Anthocyanins act as antioxidants to provide a protective effect to cells to fend off oxidative damage (Pope & Nizielski, 2020). The best way to meet the intake recommendations for both macronutrients and micronutrients is to eat a variety of different nutrient-dense foods (foods that are high in nutrients as compared to calories) each day. Adequacy, variety, balance, and moderation are key components of a healthy eating pattern. Now that we know about the six classes of nutrients, the next step is to determine what percentage of our daily calories should come by way of carbohydrates, protein and fats. The Institute of Medicine (2005) has provided Acceptable Macronutrient Distribution Ranges (AMDR) for each of the different macronutrients. Although these recommendations are suitable for the general public, they may not be ideal for all populations (e.g., athletes). As a result, sport-specific recommendations have also been developed. Current research also suggests that the Institute of Medicine recommendations are likely better suited for males than they are for females as females tend to rely less on carbohydrates during exercise than men (Smith-Ryan & Antonio, 2013). Table 2.2 below provides ranges for general population, sport- and female-specific macronutrient distribution ranges (IOM, 2005; Smith-Ryan & Antonio, 2013; Sheiko et al., 2018). Table 2.2. General, Sport- and Female-Specific Macronutrient Distribution Ranges Carbohydrates Protein Fat General Population 45-65% 10-35% 20-35% Female 40-45% 20-25% 30-35% Endurance Athlete 55-65% 15-25% 20-30% Mixed Athlete 50-55% 20-25% 25-30% Strength Athlete (whose goal is to lose weight) 40-50% 20-30% 25-30% Strength Athlete (whose goal is to naintain weight) 45-50% 20-30% 20-30% Strength Athlete (whose goal is to gain weight) 45-55% 15-20% 20-25%
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