What are Macros?

I used to hear people say “it fits in my macros” and I had absolutely no idea what they were talking about. I didn’t know, that simply put, they were talking about carbohydrates, proteins, and fats. While I do not believe it is important for everyone to count their macros, I do feel it can help you reach various health and fitness goals. It can be used as a tool to highlight the balance of your diet, and give you a look into what you are eating. You may unknowingly be getting most of your calories from one macronutrient group. If you eat an excess amount of carbohydrates, proteins, or fats regularly, it will be stored as fat and can build up over time leading to obesity.

While I do not believe it is important for everyone to count their macros, I do feel it can help you reach various health and fitness goals. It can be used as a tool to highlight the balance of your diet, and give you a look into what you are eating. You may unknowingly be getting most of your calories from one macronutrient group. If you eat an excess amount of carbohydrates, proteins, or fats regularly, it will be stored as fat and can build up over time leading to obesity.

Macronutrients, or macros for short, are the main supplier of nutrients in your diet. The three macronutrients that are broken down in the body and used as energy (calories) are carbohydrates, proteins, and fats.

Carbohydrates

Carbohydrate often have a bad reputation. They aren’t all bad, but some are better than others. Because of their numerous health benefits, carbohydrates have a rightful place in your diet; but you should choose your carbohydrates wisely.

Eat fiber-rich fruits and vegetables. Aim for fresh, frozen and canned fruits and vegetables without added sugar.

Berries

Oranges

Apples

Pears

Squash

Broccoli

Cabbage

• Eat whole grains
• Whole grains are a better source of fiber than refined grains, and other important nutrients, such as B vitamins.
• Oatmeal
• Whole Wheat Pasta
• Whole Wheat Bread
• 
  
• Eat more legumes
• Beans, lentils, and peas are among the most nutritious foods available. They are typically low in fat and high in folate, potassium, iron and magnesium. They are a good source of protein and also contain beneficial fats and fiber.
• Black beans
• Lima Beans
• Garbanzo Beans (Hummus)
• 
  
• Limit added sugars.
• Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy. Everything in moderation.
• Cakes
• Doughnuts
• Pie
• Happy Hippos (my favorite candy)

Protein

Protein is the most important macronutrient. Proteins come in many different forms and have many different functions. Proteins are the building blocks for our muscles, skin, hair, cartilage, and even our blood. Literally every function of your cells, organs, and whole body is controlled by proteins.

Foods High in Protein

Chicken

Grass Fed Beef

Greek Yogurt

Cage Free Eggs

Fish

Cottage Cheese

Fats

Fats are an essential part of your diet. Not only do fats support cell growth, they are essential to give your body energy. They help your body to absorb some nutrients, and help protect your organs. But, like carbohydrates, not all fats are created equally.

Monounsaturated fats can have a beneficial effect on your heart when eaten in moderation, and when used to REPLACE saturated and trans fats in your diet.

Monounsaturated Fats

Avocados

Nuts

Nut butters

Oils

Olives

All carbohydrates, proteins, and fats, when eaten in large amounts will contribute to weight gain, even the healthy ones.

*All the foods listed in this blog are my favorite options, these are not all of your options.

Typical macronutrient recommendations are as follows:

Carbs: 45–65% of total calories

Fats: 20–35% of total calories

Proteins: 10–35% of total calories

https://www.ncbi.nlm.nih.gov/pubmed/16004827

*Keep in mind that these recommendations may not fit your specific needs.