Nutrition Nugget: Macros
Bite-size Reads for Your Health and Your Waistline
It was 11:59pm on December 31st. As is our tradition, once the clock struck midnight, my bestie and I sat each other down to share our new year’s resolutions. I went on and on with the typical “go to the gym more” and “spend less time on my phone.” My friend came out of left field with “I’m going to start counting my macros!” HUH??!! The confusion on my face was REAL and she saw it.
This story, shared with me by a podcast listener, is a great example of what many of us experience. We hear our friends doing something for their health or following some plan and wonder what is THAT?! If you are just as confused by macros as this listener, this nutrition nugget is for you! It focuses on macros: something many have heard of…others may know they need them, but fall short when it comes to how to get them. So here we go.
First off, “macros” stands for macronutrients and consists of three things: fats, carbohydrates, and proteins; the three nutrients our body needs in large quantities. As with everything this isn’t the whole story. How we get them and creating true health requires more information because simply focusing on macros doesn’t inherently mean your health (or weight) will improve.
Fats: When talking about fats (again, a type of macronutrient!) we have to make sure we’re focusing on quality fats. Let’s break this down…there are three types of fat: unsaturated, saturated, and trans fat. Let’s look at each type.
- Unsaturated fats are the fats we need to stay healthy. They are a liquid at room temperature. You’ll find them in avocados, avocado oil, olive oil and nuts.
- Saturated fats are solid at room temperature. The best example is the marbling in a steak. The body does need saturated fat but not that much. This category does not require extra attention to check the box; we’ll get it through our food choices, especially if you eat animal protein.
- Trans fats are man-made. Food manufacturers take an oil (liquid at room temperature) and pump it full of hydrogen to turn it into a solid at room temperature. You’ll find trans fats in packaged and processed foods: foods you tend to find within the aisles of grocery stores! They keep packaged foods “fresh” while they sit on store shelves. No one needs trans fats. Make efforts to avoid them and be sure to read the ingredient lists to find them (ignore the marketing on food packages and read for yourself).
The bottom line of fat is this: focus on two or three servings of unsaturated fat every day. In life that looks like half an avocado and 2 tablespoons of olive oil.
Protein: Protein gets a lot of attention and rightfully so! Protein is incredibly important for metabolism and building muscle. Every single cell in your body requires protein to function at its best. Most people actually don’t eat enough and that’s where things get iffy. In this case, tracking macros can be super helpful. So let’s discuss the guidelines for how much protein to have. Here’s a simple calculation: calculate your weight in kilograms and multiply that number by 1.3. This will leave you with the number of grams of protein you should eat in a day: a win win! Here’s the trick for reading labels and converting those grams into ounces so you can plan your meals: 7g of protein is equal to 1 ounce.
Carbohydrates: Carbs…dreaded carbs. LOL But carbs are actually the preferred form of fuel for the body! The catch is similar to fat. Our body needs the right kind of carbs. Typically when we hear “carbs” we think cookies, pasta, crackers, rice, etc. These are not the best kind of carbohydrates for us. Instead, when you hear the word “carbohydrates” think “fiber.” Our best sources of fiber are veggies and fruit (not grains). On occasion, we can sprinkle whole grains but to think of them as a food group and a macronutrient is to set yourself up for frustration. Your final objective? 25 grams of fiber per day. Follow this: focus on fiber and your optimal health will be better.
Now here you are, armed with this information. Take a look at where you are and where you want to be. Whether you are a rookie or a pro, health journeys are never a straight line so forgive yourself for what’s behind you, look forward with newfound clarity around macros and take your next step…dare I say join your bestie on her new year’s resolution?
