Acceptable Macronutrient Distribution Range
"Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise." - Mike Adams, author, investigative journalist, educator
Rightly said, these days people tend to forget the importance of total nutrition and rather, they focus on everything other than... nutrition! Overall nutrition of the body is of extreme importance, not only for your physical health, but your mental health as well! Nutritious food through a balanced diet is the fuel of the human body, and without proper fuel, your body's machinery would not work smoothly! When I read the aforementioned quote, it shocked me! I mean we blame the pollution, the environment, the stress...and almost every other thing in this world for our diseases and disorders. But do we think about keeping a check at what we eat! Eating does not make one fat or obese, it is 'eating food without sense', that makes one unhealthy. Our body needs proper amount of nutrition in order to live and function in a healthy manner! Therefore, it becomes necessary for us to know about the 'Acceptable Macronutrient Distribution Range' (AMDR) in a healthy diet. The same will be explained in details as we proceed further with this article!
What is Acceptable Macronutrient Distribution Range
The AMDR can be defined as the pre-defined range of the important macronutrients, which are an important energy source in the body and play a very important role in minimizing the risks involved in making the body prone to certain chronic diseases and disorders. It is said that if a person ends up consuming the macronutrients more or less than the range defined by the Food Nutrition Board, it may lead to a potential risk for the human body, as it may be prone to some chronic disorders and diseases, which wouldn't have occurred otherwise! Not consuming the macronutrients within the AMDR may also hamper the immune system of a person and many disorders may occur depending upon the nutrient which is consumed in a smaller or larger quantity! The AMDR is expressed in terms of percentages of the total intake of daily calories. The Food and Nutrition Board has set ranges for the major macronutrients like carbohydrates, proteins, and fats. The same are listed as follows.
AMDR for Carbohydrates
The AMDR for carbohydrates is 45-65% for adults. For adults suffering from diabetes and following a diabetic diet plan, 45% of the total daily caloric intake should consist of carbohydrates. For healthy individuals, consumption of AMDR for carbohydrates may vary between 50-65%. You must also know that this range is based on the total carbohydrate consumption that you intake on a daily basis. This includes sugars, dietary fiber, functional fiber, dextrins, and starches.
AMDR for Proteins
The AMDR for proteins is within 10-35% of the daily calories that a person intakes each day. If the consumption of proteins is less than this range, then the person may have immune system disorders. In some severe cases, people may suffer from diseases like kwashiorkor, which is a protein malnutrition disease! More than required consumption of protein may lead to kidney disorders.
AMDR for Fats
The AMDR for fats ranges between 25-30%. Also, this range consists of the AMDR for saturated fats which should not be more than 10% of the total daily caloric intake.
Unlike the general conception, only the consumption of vitamins and minerals is not sufficient to operate a healthy body's function! Although, today people are asked to stay away from carbohydrates and fats for weight control, the consumption of the same within the AMDR is also essential for the body to be healthy. To conclude, I would like to quote the following, just to summarize the article to the point, "To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld.
