Macronutrients
The Bulk Of What We Eat
Macro means big, so when we talk about it in regards to nutrition, we are referencing foods that make up the majority of our diet. Here I provide just a quick breakdown of each, see individual pages to learn much more. There are three categories of macro nutrients: Carbohydrates, Fats and Proteins. We need all three in our diet to thrive and survive. Each plays a major role in our body and how it functions. Below is a breakdown of general recommendations for a healthy adult. Keep in mind that these percentages can vary greatly based on the person, their health and disease state. These percentages account for how much of your diet should be comprised of each macro nutrient.
Carbs- 45-65%
Fat- 20-35%
Protein- 10-35%
Carbs are not the enemy, in fact, they’re an essential energy source for the entire body, and are the preferred energy source for nerve cells, including those in the brain. Carbs come in simple or complex forms. Typical carb rich foods are fruits, vegetables, grains (to include pasta and all baked goods) and sugar. Ideally, you should aim to consume way more complex carbs than simple carbs. Think of simple carbs as sugar and you can imagine why you should limit these in your diet. Please see my Carbs page that breaks carbs down further to learn much more.
Fat has had a bad name for a long time, and rightfully so to some extent. The type of fat you eat makes all the difference in the world (saturated or unsaturated). Fats are also a primary source of energy in the body, providing more than twice the energy per gram of carbs or protein. Fat is a major source of energy while we are at rest. The body can’t function without fuel, even when you’re sleeping. Think about all your bodily functions that run continuously 24/7. Fats also enable the transport of vitamins, help maintain cell function and can be stored for later use. Eating mostly unsaturated fat will help with overall nutrition and plays a big role in the health of your heart and cardiovascular system. Typical sources of fat in the American diet are oils, butter, margarine, dairy products and red meat. Please see my Fats page that breaks fat down further to learn much more.
Protein has become the go to macro nutrient in a large part of the American population, mostly due to fitness and the desire to gain muscle mass. Many of you might be very surprised to find that you’re consuming way more protein than what your body needs. Protein is made of amino acid building blocks and plays a major role in muscle mass, bones, blood, skin, metabolism, immunity and nutrient transport. In some circumstances it can also provide energy. Typical sources of protein in the American diet are meat (beef, pork, poultry), seafood, beans, nuts, dairy products, tofu and other soy products. Please see my Protein page that breaks protein down further to learn much more.
