Macronutrients: The Big Three
Macronutrients, also known as macros, are composed of the three nutrients we need in the largest amounts: carbohydrates, proteins and fats. All of 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.
Carbohydrates
Carbohydrates are the main energy source for your body and brain. They provide you with the energy to perform physical activities and enable your brain to 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. There are two different 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. This makes them the better option.
Foods high in simple carbohydrates:
- Candy
- Soda, juice and sugary drinks
- Syrups
- Baked goods
- Cereals
- White breads and pasta
Foods high in complex carbohydrates:
- Brown rice
- Fruit
- Vegetables
- Whole wheat bread
- Whole wheat pasta
- Beans
Proteins
Proteins allow your body to build, protect and repair bone, skin and muscle tissue. They also fall higher on the satiety scale, meaning they can leave you feeling fuller after a meal. Generally, you want to consume .5–1 grams of protein per pound of bodyweight. The majority of individuals should be eating around .5 grams. Those who need closer to 1 gram are high-level athletes and highly active individuals who do a lot of weightlifting and physically demanding activities.
Foods high in protein:
- Meat
- Poultry
- Fish
- Legumes
- Nuts and seeds
- Soy products
- Eggs
Fats
Fats are essential to your diet and should make up about 15-20% of your caloric intake. Fats are vital for brain development, cell function, hormone production and organ protection. They also help your body absorb vitamins.
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 be incorporating 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, canola oil, peanut oil, avocado oil, sunflower oil)
- Nuts/Nut butters (e.g., almond, peanut, hazelnut, walnut, pecans)
- Seeds (e.g., pumpkin, sesame, flaxseed, chia)
- Avocado
- Fish (e.g., salmon, tuna, mackerel, sardines)
- Olives
- Tofu
- Eggs
- Soybeans
Foods high in saturated fats (limit servings/consume in moderation):
- Ghee
- Grass-fed butter
- Margarine
- Whole and reduced fat milk, cream and dairy products/dairy-based desserts
- Coconut oil
- Dark meat
- Red meats (fatty cuts of beef, pork and lamb)
- Cookies/Baked goods
- Pizza
- Fast food
The big three all have a specific role and function in your body. Be sure to be mindful of the choices you make, as each macronutrient can directly have an impact on how you feel and your overall health!
About the author
Ms. Megan Petriello is an Assistant Vice President, Assistant Team Leader and a Fitness and Wellness Specialist on the Slainte Fitness team at USLI. Ms. Petriello enjoys staying active by teaching HIIT classes, running and strength training. Ms. Petriello gets the most enjoyment from living an active lifestyle, and she is an avid believer in the power of positive thinking!