You rely on food to supply your body with energy to function. Plants synthesize their own energy from carbon dioxide and light from the sun; they are classified as autotrophs. Humans must break down carbon-containing organic molecules, such as carbohydrates, fats and protein, to survive; they are classified as heterotrophs.
Heterotrophic Nutrients
Humans require three heterotrophic nutrients to produce energy: carbohydrates, amino acids that make up protein and fats. Carbohydrates are broken down into sugars and are the body's main source of quick energy. Protein is also used for energy but also to produce the proteins that form your body's structure and enzymes that carry out biochemical reactions. Fats are important for storing energy, making up the membrane that surrounds your cells, and producing hormones that coordinate biochemical processes throughout your body.
Recommended Intake
Your recommended macronutrient intake can vary widely depending on your body mass and activity level. Begin by calculating your total caloric intake based on your body mass and activity level. Although you only require 0.8 grams of protein per kilogram of body weight — or about 0.3 grams per pound — to avoid protein deficiency, many athletes may require 1.4 grams per kilogram. Choose a level of carbohydrate intake depending on your activity level. The remainder of your daily calories should come from healthy fats. A certified nutritionist can help you calculate the specifics of your macronutrient intake.
Non-Heterotrophic Nutrients
Your body needs more than an ample supple of protein, carbohydrates and fats to function. You must also obtain water, minerals, fiber and vitamins from foods that you eat. Most vitamins are organic molecules like heterotrophic nutrients, they are not broken down to form energy, although they may be necessary for the process. Fiber is the indigestible part of food, mainly chains of carbohydrates that your body lacks the enzymes to break down, that is important for clearing waste from the body.
Recommended Intake
Most of the vitamins and minerals your body requires can be obtained from foods you eat. However, if you are eating a reduced calorie diet or are training intensely, you may require additional vitamins and minerals from a multivitamin. Men should drink at least 3.0 liters of water daily, women 2.2 liters, according to the Mayo Clinic. Fiber can be found in whole grains, legumes, fruits and vegetables. Men should consume 38 grams of fiber daily, women 25 grams, according to the Mayo Clinic.
Types of Heterotrophs
Heterotrophs can be carnivores, herbivores or omnivores. Carnivores obtain food only by eating other animals. Herbivores obtain food only by eating plants, algae and fungi. Omnivores, such as humans, eat a variety of foods. Though humans are naturally omnivories, it is possible to obtain all essential nutrients from only plant sources, if you eat a broad variety of fruits, vegetables, grains and legumes.
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