MACROS: START HERE
The word “macro” is short for macronutrients. There are three main macronutrients: protein, carbohydrates, and fats – each of these play an essential role in our nutrition and our health. Alcohol is a fourth macronutrient, though it is considered nonessential (and while it is not typically a main focus, it is still important!).
You may have heard of macros in terms of tracking them, which is certainly one way to use them. More importantly, having an understanding of macros can be so helpful in learning how to fuel your body properly for not just your goals, but your lifestyle.
Protein
Protein is incredibly important for building and maintaining lean muscle mass, and not just for those with body composition goals. Carrying lean muscle mass is vital in every phase of life, especially as we age. Protein is the building block of life – every single cell in the human body contains protein. Eating enough protein is crucial in preserving your muscle, organ, and all-around cellular health.
Where do we get protein?
Lean meats + poultry
Most fish
Deli meats
Eggs
Dairy products
Legumes
Protein powder
Carbohydrates
Carbohydrates (carbs) are your body's main source of energy, and are especially important if you are an active individual. Carbohydrates are broken down into glucose, which is used by cells for fuel. Don’t skimp on carbs just because they have an awful reputation – they are the gas that keeps you going!
Where do we get carbs?
Fruits + vegetables
Pasta
Bread
Rice
Beans
Candy
Soda
Cookies
chips
Fats
Fats are important for energy storage, protecting vital organs, and insulating the body. They are the most dense macronutrient, and help with hormone production + balance, and brain health.
Where do we get fats?
Oils
Nuts
Seeds
Butter
Cheese
These lists above of food sources for each macro are not exhaustive, but a good start when thinking about the foods that make up each nutrient source. An ideal meal has a protein, carbohydrate, and fat component, as well as a vegetable or fruit – checking for these elements on your plate can range from a visual check, to estimating, to measuring.
Understanding macronutrients, paying attention to how they make you feel, and eating the right amounts of them for your lifestyle and goals can be empowering! Learning how to fuel your body – no matter your goals, age, activity level, etc. – is all about balance.
Looking to find balance in your nutrition or more support to fine-tune or reach your goals? Sign up for my weekly newsletter to have tips delivered straight to your inbox each Friday, or click here to learn more about coaching opportunities at Front Porch Nutrition.
