Macronutrients, or macros, are the building blocks of a healthy diet.
Understanding what they are and how they work is crucial for achieving your health and fitness goals.
In this post, I’ll guide you through everything you need to know about macros and how to make them work for you.
Key Takeaways
- Macros are essential nutrients that your body needs in large amounts to function properly.
- Counting macros can help you achieve optimal nutrition and reach your health and fitness goals.
- The balance of macros in your diet can significantly affect your health, weight, and overall well-being.
Here’s some helpful information to help you understand macros and how to incorporate them into your diet.
Macronutrients Explained
Carbohydrates, Proteins, and Fats
Macronutrients are divided into three main categories:
- Carbohydrates: Found in foods like fruits, vegetables, grains, and legumes. Carbs provide 4 calories per gram.
- Proteins: Found in meat, fish, eggs, dairy, and plant-based sources like beans and tofu. Proteins provide 4 calories per gram and are made up of amino acids, the building blocks of tissues.
- Fats: Found in oils, nuts, seeds, avocados, and fatty fish. Fats provide 9 calories per gram. Healthy fats are essential for hormone production, brain health, and absorption of fat-soluble vitamins.
Tip: Aim to include a balanced mix of all three macros at each meal for optimal nutrition and satiety.
Food Sources of Macros
To ensure you’re getting a balanced intake of macros, focus on consuming a variety of whole, nutrient-dense foods from each macronutrient category.
| Macronutrient | Food Sources |
|---|---|
| Carbohydrates | Fruits, vegetables, whole grains, legumes |
| Proteins | Meat, fish, eggs, dairy, beans, tofu |
| Fats | Oils, nuts, seeds, avocados, fatty fish |
Macronutrient Functions in the Body
Each macronutrient plays a unique role in keeping your body functioning optimally.
Carbs Provide Energy
Carbohydrates are your body’s primary source of energy. They fuel your brain, muscles, and organs, and are essential for physical activity. The recommended daily allowance (RDA) for carbs is 45-65% of total daily calories.
Proteins Build and Repair Tissues
Proteins are the building blocks of your body. They’re crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. The RDA for protein is 0.8 grams per kilogram of body weight per day for adults.
Fats Support Cell Growth
Fats are essential for cell growth and function, hormone production, and the absorption of fat-soluble vitamins. They also provide insulation and protection for your organs. The RDA for fat is 20-35% of total daily calories, with an emphasis on healthy unsaturated fats.
Macronutrients vs Micronutrients
While macronutrients are the main focus of this post, it’s important to understand the difference between macros and micronutrients.
- Macronutrients: Nutrients your body needs in large amounts (carbs, proteins, and fats).
- Micronutrients: Nutrients your body needs in smaller amounts (vitamins and minerals). Micronutrients are essential for various bodily functions, such as metabolism, immune function, and bone health.
Both macros and micros are essential for optimal health, so make sure you’re consuming a balanced diet that includes a variety of nutrient-dense foods.
Counting Macros
Should You Count Macros?
Counting macros can be a helpful tool for achieving your health and fitness goals. By tracking your macro intake, you can ensure you’re getting the right balance of nutrients to support your body’s needs.
However, it’s important to remember that macro counting is just one piece of the puzzle. It’s also crucial to focus on the quality of the foods you’re consuming and to listen to your body’s hunger and fullness cues.
Determining Your Macro Breakdown
Your ideal macro breakdown will depend on factors like your age, sex, weight, height, activity level, and goals. As a general guideline, aim for the following macro breakdown:
- Carbohydrates: 45-65% of total calories
- Proteins: 10-35% of total calories
- Fats: 20-35% of total calories
Keep in mind that these percentages are just a starting point. You may need to adjust your macro breakdown based on your individual needs and preferences.
Healthy Eating Tips
18 Unique and Nutritious Vegetables
Incorporating a variety of vegetables into your diet is a great way to ensure you’re getting a wide range of nutrients. Here are 18 unique and nutritious vegetables to try:
- Artichokes – high in fibre and antioxidants
- Asparagus – good source of folate and vitamin K
- Beetroot – rich in nitrates, which may improve athletic performance
- Brussels sprouts – high in vitamin C and cancer-fighting compounds
- Collard greens – excellent source of calcium and vitamin A
- Fennel – contains unique antioxidants that may reduce inflammation
- Jicama – high in prebiotic fibre, which feeds beneficial gut bacteria
- Kohlrabi – good source of vitamin C and potassium
- Leeks – contain allicin, a compound with potential anti-cancer properties
- Okra – high in mucilage, which may help regulate blood sugar
- Parsnips – rich in soluble fibre, which may aid digestion and weight management
- Radicchio – contains inulin, a prebiotic fibre that supports gut health
- Swede – good source of vitamin C and potassium
- Spaghetti squash – low in calories and carbs, making it a great pasta substitute
- Swiss chard – excellent source of vitamin K and antioxidants
- Tomatillos – high in vitamin C and may have antibacterial properties
- Turnips – good source of vitamin C and may help reduce inflammation
- Watercress – rich in antioxidants and may have cancer-protective properties
Effective Meal Prep Strategies
Meal prepping can help you stay on track with your nutrition goals and save time during the week. Here are some effective meal prep strategies to try:
- Plan your meals and snacks in advance
- Dedicate a few hours on the weekend to prepping meals for the week
- Choose recipes that can be easily scaled up and stored in the fridge or freezer
- Invest in quality storage containers to keep your prepped meals fresh
Calculating Your Daily Calorie Needs
To determine how many calories you need each day, you can use the following formula:
- For women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
- For men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Keep in mind that this formula provides an estimate of your daily calorie needs. You may need to adjust your intake based on factors like your activity level and goals.
Is Diet Fizzy Drink a Healthy Choice?
While diet fizzy drinks may seem like a lower-calorie alternative to regular fizzy drinks, they’re not necessarily a healthy choice. Diet fizzy drinks are often sweetened with artificial sweeteners, which have been linked to negative health effects like disrupting gut bacteria and increasing cravings for sweet foods.
A recent study found that consuming artificial sweeteners may increase the risk of weight gain and metabolic disorders by altering the gut microbiome and promoting glucose intolerance.
Instead of reaching for diet fizzy drinks, try flavouring your water with fresh fruit, herbs, or a splash of 100% fruit juice.
Understanding Good and Bad Fibre
Fibre is an important nutrient that helps keep your digestive system healthy and promotes feelings of fullness. However, not all fibre is created equal.
- Soluble fibre: Dissolves in water and forms a gel-like substance in your digestive tract. Found in foods like oats, apples, and beans. Soluble fibre may help lower cholesterol and regulate blood sugar.
- Insoluble fibre: Doesn’t dissolve in water and adds bulk to your stool. Found in foods like wheat bran, vegetables, and whole grains. Insoluble fibre helps promote regular bowel movements and may reduce the risk of bowel cancer.
Aim to include a mix of both soluble and insoluble fibre in your diet for optimal digestive health. The recommended daily intake of fibre is 30 grams per day.
Iron-Rich Vegetarian Food Options
If you follow a vegetarian diet, it’s important to make sure you’re getting enough iron. Here are some iron-rich vegetarian food options to include in your diet:
- Legumes (beans, lentils, chickpeas) – 200 grams of cooked lentils provides 37% of the RDA for iron
- Tofu and tempeh – 100 grams of firm tofu provides 19% of the RDA for iron
- Fortified cereals and grains – 1 serving of fortified breakfast cereal can provide up to 100% of the RDA for iron
- Dark leafy greens (spinach, kale, Swiss chard) – 80 grams of cooked spinach provides 36% of the RDA for iron
- Dried fruits (raisins, apricots, figs) – 70 grams of dried apricots provides 12% of the RDA for iron
- Nuts and seeds (pumpkin seeds, cashews, almonds) – 28 grams of pumpkin seeds provides 23% of the RDA for iron
FAQ
- What’s the ideal macro ratio? The ideal macro ratio varies from person to person based on factors like age, sex, weight, height, activity level, and goals. As a general guideline, aim for 45-65% carbs, 10-35% protein, and 20-35% fat.
- How do macros affect weight loss? The balance of macros in your diet can significantly impact weight loss. Consuming the right balance of macros can help you feel full and satisfied, support muscle growth and repair, and promote fat loss. A higher protein intake (25-30% of calories) may be beneficial for weight loss by increasing satiety and metabolism.
- Can I eat anything if it fits my macros? While the concept of “if it fits your macros” (IIFYM) suggests that you can eat any food as long as it fits within your macro goals, it’s important to focus on consuming mostly whole, nutrient-dense foods for optimal health. Prioritise quality food sources and practise moderation with less nutrient-dense options.
- Do I need to track macros forever? Tracking macros can be a helpful tool for achieving your health and fitness goals, but it’s not necessary to track them forever. Once you have a good understanding of your body’s needs and the macro content of different foods, you may be able to transition to a more intuitive eating approach. Focus on listening to your body’s hunger and fullness cues and making mindful food choices.
- What happens if I don’t get enough macros? Not getting enough of each macronutrient can lead to negative health effects. For example, not getting enough protein can lead to muscle loss, while not getting enough carbs can lead to fatigue and difficulty concentrating. Consuming too few calories overall can also lead to nutrient deficiencies and metabolic adaptations that make weight loss more difficult.
Fuel Your Body with the Right Macros
Incorporating the right balance of macros into your diet is essential for achieving optimal health and reaching your fitness goals.
By focusing on consuming a variety of whole, nutrient-dense foods and listening to your body’s needs, you can create a sustainable, healthy eating plan that works for you.
Remember, progress takes time, so be patient with yourself and celebrate your successes along the way!
