Eating for Energy

​The foods we eat can be broken down into two main categories: macronutrients and micronutrients. Your body needs macronutrients in large amounts to complete daily activities and for bodily functions. You may recognize macronutrients by their common names: protein, carbohydrates, and fat. Most foods contain a combination but are classified by the macronutrient that is present in the highest amount. The amount of each macronutrient needed differs per person based on activity level and other considerations. Talk to a Registered Dietitian for help determining your specific calorie and macronutrient needs. The Dietary Guidelines for Americans provides the following range recommendations:

Protein: 10-35%
Carbohydrates: 45-65%
Fat: 20-35%

Protein, carbohydrates, and fat not only provide the body with energy, or calories, but assist with many key functions. The handout below lists these functions and suggests a variety of foods to enjoy for maximum health and wellbeing. 

Eating for Energy


Keep a food log in an app like MyFitnessPal to see how much of each macronutrient you eat every day this week.


Roasted Squash and Farro Salad

Spicy Tuna Wrap