Macronutrients, also known as macros, are composed of the three nutrients we need in the largest amounts: carbohydrates, proteins and fats. All these nutrients provide our bodies with energy, and each has a specific role that enables our bodies to function properly. It is important to consume enough carbs, proteins and fats daily by eating a balanced diet that contains a variety of foods.
Looking for a simple way to improve your nutrition? By ensuring that each snack and meal contains the big three (and plenty of color), you’ll be on your way to better blood sugar regulation, more satiety, higher nutrient absorption and an overall healthier diet.
Let’s explore the benefits of the big three, and the foods that contain them.
Carbohydrates
If there’s one myth in the fitness and nutrition industry that needs debunking, it’s the idea that we should deprive our body of carbohydrates. Carbohydrates are the main energy source for your body and brain. They provide you with the energy to perform physical activities and help your brain function optimally. Therefore, carbohydrates should account for about 50% of your daily caloric intake.
However, you should be mindful about the types of carbs you are consuming, as not all are created equal. There are two types of carbs: simple carbohydrates and complex carbohydrates. Complex carbohydrates have more nutrients, such as fiber, which means they take more time for your body to break down. In contrast, simple carbs don’t contain much nutritional value and are broken down very quickly by your body, which can lead to blood sugar spikes. This makes complex carbs the better option.
Foods high in complex carbohydrates:
- Brown rice
- Quinoa
- Barley
- Beans
- Lentils
- Fruit
- Vegetables
- Whole wheat bread
- Whole wheat pasta
- Popcorn (flavor yourself)
Foods high in simple carbohydrates (limit your intake and consume in moderation):
- Candy
- Soda, juice and sugary drinks
- Syrups
- Baked goods
- Cereals
- White bread
- Pasta
Proteins
Proteins allow your body to build, protect and repair bone, skin and muscle tissue. They also rank high on the satiety scale, meaning they can leave you feeling fuller after a meal. Generally, protein should make up 10-35% of your daily caloric intake, but the exact amount you need can depend on factors like age, sex, activity level and overall health. For athletes looking to optimize muscle growth and recovery, the American Dietetic Association (ADA) recommends consuming between 0.5 to 0.9 grams per pound, or 1.2 to 2.0 grams per kilogram, of body weight.
Foods high in protein:
- Lean protein: chicken, turkey and flank steak
- Fish
- Legumes (beans, chickpeas and edamame)
- Nuts and seeds
- Dairy products
- Tofu
- Eggs
- Greek yogurt
- Cottage cheese
Fats
Fats are essential to your diet and should make up about 15-20% of your caloric intake. They are vital for brain development, cell function, hormone production and organ protection. Fats also help your body absorb vitamins and reduce inflammation.
Fats are the last to leave the digestive system, which means they can help you feel fuller longer. Consuming healthy fats can also prevent you from overeating during meals and at snack time.
Although fats get a bad rap, not all are created equal. Some fats are better for you than others because they contain heart-healthy benefits. The fats you should incorporate into your diet are predominantly unsaturated fats and some saturated fats in moderation.
Foods high in unsaturated fats (healthier options):
- Plant-based oils (e.g., olive oil and avocado oil)
- Nuts/Nut butters (e.g., almond, peanut, hazelnut, walnut and pecans)
- Seeds (e.g., pumpkin, sesame, flaxseed, chia and hemp)
- Avocado
- Fish (e.g., salmon, tuna, mackerel and sardines)
- Olives
- Tofu
- Eggs
- Soybeans
Foods high in saturated fats (consume in moderation):
- Ghee
- Grass-fed butter
- Lean meats
- Whole and reduced-fat milk, cream, dairy products and dairy-based desserts
- Coconut oil
- Dark meat
- Red meats (fatty cuts of beef, pork and lamb)
- Cookies/Baked goods
- Pizza
- Fast food
As you can see, the big three all have a specific role and function in your body. Be mindful of the choices you make, as each macronutrient directly impacts how you feel and your overall health. By focusing on incorporating the big three into your meals and snacks, you will be on your way to nutritional success!
By: Megan Petriello
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