Macros & Micros
What they are? Let’s have a look at it.
In basic terms, you’re meant to be feeding your body ideal nutrition that makes it more efficient. Knowing your macros and micros goes a step further than calorie counting or a typical diet. It’s about making smart food choices. You deserve this as a Foodie. This will help give your body the fuel it needs.
So what are they exactly? Macronutrients are the three categories nutrients: protein, carbohydrates and fats (I mean healty fats of course 😊 ) At this point, this question may come to your mind: What is not a micronutrients? It is simple: vitamins and minerals.
Ideal macro ratios depend on your height, weight, age, goals and activity level. All whole foods contain macro and micronutrients in varying amounts. Getting the right balance of nutrients is really important in a weight-loss plan. Calories tell you just one thing about a food, and it is not necessarily the most important thing. It is all about your macros. If you’re working towards losing weight, it will help to make smaller changes over a longer period of time, watching your calorie intake and balancing your macronutrients to have a healthy balanced diet. If you’re looking to fuel your body for fitness and exercise, then managing your macronutrient intake can help with energy levels, muscle repair and recovery.
Each macro provides a different calorie amount per gram, 4 grams per calorie for protein and carbs, and 9 grams of calories for fat (alcohol provides 7 grams per calorie). And even though all macros provide valuable energy, each macro has a different function in your body.
MICRONUTRIENTS
Water Soluble Vitamins
-Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, Vitamin C, Folic Acid
Fat Soluble Vitamins
-Vitamin A, Vitamin D, Vitamin E, Vitamin K
Minerals
-Calcium, Potassium, Sodium, Iron, Zinc
Water
MACRONUTRIENTS
Carbohydrates
-Fuel during high intensity exercise
-Provide stored energy
-Promote digestive health
-Spares protein (to preserve muscle mass)
-Fuel for the central nervous system
But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:
The healthiest sources of carbohydrates: unprocessed or minimally processed whole grains, vegetables, fruits and beans.
Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.
Proteins
- Tissue structure (part of organ tissues, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma)
-Part of cell plasma membranes
-Involved in metabolic, transport, and hormone systems
-Make up enzymes that regulate metabolism
-Involved in acid/base balance to maintain a neutral environment in our bodies
Most people eat enough protein but you should select leaner and more varied selections.
-Legumes (beans, peas, lentils, chickpeas)
-Soy products: tofu and tempeh
-Nuts and seeds
-Dairy foods: Greek yogurt, cottage cheese, eggs, milk
-Meat alternative products (often made with pea protein, soy protein, and/or wheat gluten, protein powders)
-Animal sources: tuna, salmon, skinless turkey or chicken breast, lean ground beef, pork chops
Fats
-Energy reserve
-Protects vital organs
-Insulation
-Transport fat soluble vitamins
The four types of fat you’ll find in food are:
-Trans fats, Saturated fats, Monounsaturated fats, Polyunsaturated fats
Some are better for you than others. Trans fats are manufactured and unhealthy, and should be avoided as much as possible. Limit saturated fats and Choose unsaturated fats:
-Olive oil and olives
-Nuts
-Seeds (pumpkin, sesame, chia, flax, sunflower)
-Avocados
-Meat, fish, dairy
Here are six guiding principles of macro dieting:
-If you’re hungry, add more protein as it is the most satiating nutrient. More fiber is also filling.
-If you’re tired, add more fibrous veggies to ensure sufficient energy from carbs.
-If you’re not losing weight, lower your carbohydrate intake, especially with dinner.
-If you have sugar cravings, balance your blood sugar better with more protein and fiber and remove all sugar.
-If you are losing weight too fast, add 5 to 6 bites of starch, such as sweet potato, oatmeal or squash, with one meal per day.
-If you are losing muscle mass, add more protein, ideally an extra 5 to 6 bites of protein per day, and add strength training to your workouts.
Take very good care of yourself until the next post.
Love y’all ❤
Your Foodie.
