Macronutrients

Carbohydrates:
Carbohydrates, also known as Carbs, are made up mainly of sugars, starches and fiber. They are your primary source of energy as well as protecting the muscles. Carbohydrates Are stored as glycogen in your body. Glycogen is glucose in "storage form". The body looks for glycogen first when energy is needed. Although the amount may differ, the recommended intake of carbohydrates is from about 55%-75% of you daily value of calories. This number can also depend on many factors mentioned earlier. Grains, Fruits, Veggies, Pasta, Dairy Products, Beans and Sugar are good examples of good carbohydrates. Again, there are better sources than others. Sugars are good sources of simple carbs but are not as nutritious as fruits of vegetables, which also offer Vitamin A and C, as well as the carbs.

Proteins:
Proteins are also a very important nutrient for your body. They are made up of amino acids and they produce enzymes, hormones and other substances the body uses. It is a important factor in the immunity system as well as helping to building or repairing body tissue. Why is it important for an active teen? It helps stabilize energy and stamina for the body and prevents fatigue. Protein makes up about 45% of the body so we need about 10%-20% of our daily value of calories. Some good sources of protein includes Fish, Poultry, Dairy Products, Beans and Soy. The most known sources of Protein are Meats and Fishes. Many people think that if you eat lots of protein, you will get big muscles or you will be able to exercise long. Both of these things are not true. Although you do need protein in order to have energy, but just eating protein won't give you muscles. The protein will give your muscles the energy and stamina to exercise but you need to actually do the exercise in order to gain muscle.

Fats:

When you hear the word "Fat", what comes to your mind? "Bad!!!!" or "Don't Eat!!" But did you know that our body needs fats? Some fats are even good for us! These fats are called unsaturated fats. These include Monounsaturated and Polyunsaturated Fats. Most unsaturated fats are plant based, with the exception of Palm and Coconut oils, which are very high in saturated fats, and are made up of fatty acids. These kinds of fats are better for you as they don't raise your LDL cholesterol (the bad one) which can lower your risk of heart disease as well as raise your HDL cholesterol (good one). Although this is a very good thing for your body, all fats still have 9 calories per gram in them, making them a high calorie food, either saturated or unsaturated. Saturated Fats, although it is in many tasty foods, can raise you LDL cholesterol and don't spoil easily. Now what does that tell you? Most saturated fats are animal based and should only be 10% at the most of your daily calorie intake. Unsaturated Fats should be lower than 30% of you daily calorie intake. Saturated Fats can be found in Butter, Coconut Oil, Meat and Unsaturated Fats can be found in Avocado, Vegatable Oils and most commonly, Oily Fish. You shouldn't be afraid of Fat, just smart and now that everything needs to be balanced.

(1) http://www.buysteroids.net/carbohydrates.php

(2) http://www.merck.com/mmhe/sec12/ch152/ch152b.html