Diet trends have been rising and falling virtually since humans have had more than enough food to eat. Most diets throughout history have centered around cutting out or restricting entire food groups — meat, carbs, dairy, fat, and sugar have all been on the chopping block. But the latest science says to seek balance rather than restriction. You can find that balance through an understanding of macronutrients. And it doesn’t have to be difficult.
Table of Contents
1. What Are Macros?
Macros, short for macronutrients, are the three major food groups your body needs to function properly. These groups consist of carbohydrates, protein, and fat. Of course, there’s a difference between healthy options for these groups and those that are not so healthy. General guidelines advise getting most of your calories, somewhere around 50% to 60%, from healthy carbs. These include dairy, whole grains, fruits and veggies, and legumes.
The next group on the list is protein. You should be getting 20% to 30% of your calories from healthy proteins. Look for soy products, nuts and seeds, whole grains — like quinoa and oats — and animal products like dairy, meat, and seafood to get protein. Last, you’ll want to include good fats in your diet like olive or avocado oil, fatty fish, olives, nuts, and seeds.
With so many different types of food, it can be a challenge to ensure you’re getting everything your body needs. Luckily, using a tracker can easily help you monitor your intake. To find the best macro tracking app for you, consider user interface, features like meal logging and barcode scanning, and compatibility with your lifestyle and dietary preferences. Experiment with different apps to find the one that aligns best with your needs and goals.
2. Why Macros Matter
Why is this balance so important? Macros play a critical role in how your body and mind feel throughout the day. Carbohydrates are your fuel source, offering glucose to your cells, which convert to energy. Whole grains and legumes, fruits, and veggies, also help you feel fuller longer and provide your body with fiber. With these resources, your body can maintain stable blood sugar, digest food properly, and stave off cravings for unhealthy foods.
Protein is another energy source. Protein also acts as a building block and repair source for your muscles and bones. Without protein, you can lose muscle mass, grow weak, and suffer poor balance and coordination. Over time, your metabolism will slow down, and you will likely gain weight. You’ll also probably end up super tired.
Fats have gotten a bad name over the last several decades, but they are an essential part of a healthy diet. Having fats in your diet ensures you absorb vitamins necessary for long-term health, like vitamins A, D, and E. Fat also helps keep your skin plump and moist, your hair silky and smooth, and your brain at optimal performance. Fat is even an important part of a healthy immune system!
3. How Macros and Micros Compare and Contrast
Now, with all this talk of macros, you’re likely wondering about that other nutrient category included in many of these discussions: micros. It helps to understand the difference between macros and micros so you know what you’re tracking, why, and how the crossovers work.
The easiest way to remember the difference is by using the root words macro and micro. Macros are your large food categories and micros are the small nutrients to pay attention to. Another way to think of them is that macros are food groups and micros are tiny parts of those food groups. Micronutrients can be found inside macronutrients.
Micronutrients consist of the vitamins and minerals your body needs and cannot produce on its own, such as: vitamin A, C, D, E, K, and the B vitamins. Calcium, magnesium, potassium, and iron are just a few other examples. Each of these micronutrients plays a crucial role in various bodily functions, including metabolism, immune function, bone health, and energy production.
Luckily, when you balance your macros, you will also often hit your micronutrient requirements.
4. How to Balance Your Macros
It’s so important to balance your macros well so that your body has everything it needs to function optimally. To do this, you’ll want to choose from a variety of foods each day and spread them out over three meals and a couple of snacks. One approach is the “balanced plate method.” It involves imagining your plate split into three sections:
Half of the plate: Fill this section with a variety of fruits and vegetables, emphasizing colorful options to ensure a variety of nutrients.
One-quarter of the plate: Reserve this section for lean proteins like chicken breast, fish, tofu, or legumes.
One-quarter of the plate: Use this section for healthy carbs like whole grains, sweet potatoes, quinoa, or brown rice.
In the center: Include a small serving of healthy fats, such as a tablespoon of olive oil, avocado, nuts, or seeds, to complement the meal.
Now that you have that image down, ensure your carbs include plenty of micronutrients. Sweet potatoes, a carb, are rich in vitamins A and C and potassium, and they have antioxidants, which help prevent disease. Spinach, kale, and other leafy greens are high in fiber and antioxidants, so a salad is usually a good choice for your plate. Leafy greens have also been found to extend your life!
When choosing your proteins and fats, consider the role they play with each other and with carbs. Proteins when combined with carbs not only increase your energy levels but also extend your energy for longer. Proteins will also keep your blood sugar from spiking, which often happens when you eat carbs. Fats provide similar support, helping your body absorb the micronutrients found in protein and carbs. They also keep you feeling satisfied!
In the end, you don’t have to make it too complicated. Know that your macros are the three major food groups to pay attention to, and track them to ensure you’re getting a good balance. Then, choose from a wide range of healthy foods within each group. Have fun with it; find recipes on Instagram or Pinterest, try new things, and see how it all tastes and makes you feel.