Macronutrients, or “macros” for short, are essential nutrients that our bodies need in large amounts. They provide the energy required to support various bodily functions and help us stay alive. These include carbohydrates, proteins, and fats.
1. Proteins
Proteins are made up of amino acids, with the body producing 11 non-essential ones on its own. The other 9 essential amino acids must come from our diet. Each gram of protein gives us 4 calories.
Role in the Body
Protein plays several crucial roles in our body:
- It makes up the structural and functional components of cells and tissues.
- Many active molecules, including hormones, enzymes, and immune system proteins (antibodies), are made from protein.
- During intense physical activity or when our diet lacks enough calories, our body can break down protein to use for energy.
Benefits
- Getting enough protein is vital for growth, cell repair, building bones, creating hormones, and supporting the immune system.
- Protein helps transport vitamins, minerals, and oxygen throughout the body.
- When paired with resistance training, protein supports muscle gain and maintenance.
- It also helps you feel fuller for longer, which can aid in weight loss or weight maintenance. Plant-based proteins, in particular, are great for this because they also contain fiber.
Food Sources
Good sources of protein include both animal and plant-based options:
- Beans, peas, lentils, and soy products
- Beef, pork, and game meats
- Dairy products
- Eggs
- Fish and shellfish
- Nuts and seeds
- Poultry
- Whole grains
For optimal health, it’s best to choose protein sources low in saturated fat, particularly plant-based options.
2. Carbohydrates
Carbs are the body’s go-to energy source, with 1 gram providing 4 calories. They come in different forms depending on the number of sugar molecules they contain:
- Monosaccharides (1 sugar molecule)
- Disaccharides (2 sugar molecules)
- Oligosaccharides (2-10 sugar molecules)
- Polysaccharides (many sugar molecules)
Simple carbs are things like monosaccharides and disaccharides, while complex carbs are polysaccharides, such as fiber and starch.
Role in the Body
When we eat carbs, our body breaks them down into glucose, which is used for energy. The pancreas releases insulin to help move glucose into our cells, and any unused glucose is stored for later. The brain needs at least 130 grams of carbohydrates a day to function properly, and carbs are also an important fuel for exercise.
Benefits
- Eating enough quality carbs (fruits, vegetables, whole grains, and legumes) gives our body steady energy. These foods are packed with vitamins, minerals, fiber, and antioxidants.
- Fiber slows the digestion of carbs, preventing sudden spikes in blood sugar and helping with fullness. It also helps lower cholesterol levels and reduce the risk of heart disease.
- Fiber-rich foods promote good gut bacteria, which is essential for overall health.
- Fiber is important for managing, treating, and even potentially reversing certain types of diabetes.
What Types of Carbs Should You Eat?
Aim for:
- 1.5 to 2 cups of fruit per day
- 2 to 3 cups of vegetables daily
- 3 to 6 servings of whole grains each day
- 3 servings of low-fat dairy or dairy alternatives daily
- 1 to 3 servings of legumes per week
Food Sources
Opt for whole, fiber-rich carbs like:
- Beans, peas, and lentils
- Dairy products
- Fruit
- Whole and refined grains
- Vegetables, both starchy and non-starchy
3. Fats
There are four main types of fats:
- Monounsaturated fats
- Polyunsaturated fats
- Saturated fats
- Trans fats
Dietary fat provides 9 calories per gram. Some fats, called essential fatty acids, must be obtained from food, such as:
- Linoleic acid (omega-6)
- Alpha-linolenic acid (omega-3)
- Omega-3 fatty acids like EPA and DHA, which can be made from ALA in the body but not efficiently. It’s recommended to consume EPA and DHA directly from food or supplements.
Role in the Body
Fats help with:
- Brain and nervous system health
- Energy storage
- Hormone production
- Metabolism (energy production and use)
- Body temperature regulation
Benefits
The amount and type of fat you consume matters for your health. Some of the benefits include:
- Diets high in monounsaturated fats, like olive oil, help raise good HDL cholesterol and lower bad LDL cholesterol, which is good for heart health.
- The FDA recommends consuming about 1.5 tablespoons of olive oil a day to reduce the risk of heart disease.
- Omega-3 fatty acids, found in fish, have heart and brain benefits, with research showing they can lower the risk of heart failure, coronary heart disease, and even fatal heart disease.
Food Sources
Foods contain a mix of fats, but some are healthier than others. For example:
- Animal products like meat and dairy are higher in saturated fat.
- Plant-based sources like avocado, nuts, seeds, and fatty fish like salmon are higher in healthy fats, including mono and polyunsaturated fats.
Types of Fats to Look For:
- Saturated fats: Full-fat dairy, butter, cream, ground meat, processed meats, coconut oil, fried foods, baked goods, etc.
- Trans fats: Naturally found in small amounts in animal foods, but “partially hydrogenated oils” (found in many processed products) have been banned by the FDA.
- Monounsaturated fats: Avocados, olive oil, sesame oil, peanut oil, nuts, seeds.
- Polyunsaturated fats: Walnuts, chia seeds, flaxseed, fatty fish like salmon, and oils like corn and soybean oil.
How to Balance Your Macros
To balance your macronutrient intake, think about your calorie needs based on your goals—whether that’s maintaining, gaining, or losing weight, or building muscle. If you need help, a registered dietitian can guide you with personalized nutrition advice.
A healthy eating pattern includes:
- Fat-free or low-fat dairy (like milk, yogurt, cheese, or fortified soy beverages)
- A variety of fruits (especially whole fruits)
- Whole grains, at least half of which should be whole
- Healthy oils like vegetable oils or those from seafood and nuts
- A variety of protein sources, including seafood, lean meats, eggs, legumes, nuts, seeds, and soy products
- A variety of vegetables from all groups (leafy greens, red and orange, starchy, etc.)
What Should Your Macro Breakdown Be?
For a balanced diet, your macronutrient breakdown should be about:
- 45% to 65% carbohydrates
- 10% to 35% protein
- 20% to 35% fat, with less than 10% from saturated fats
Additionally, aim to consume 14 grams of fiber for every 1,000 calories you eat and less than 10% of your calories from added sugars.
These percentages are just guidelines, as everyone’s needs can vary. Some people track their macros to stay accountable, whether they’re training for a sport, managing blood sugar, or aiming to lose weight or improve their eating habits.
Key Takeaways
Macronutrients (carbs, proteins, and fats) are crucial for the body to function properly. The healthier your choices within each macro group, the better. A good eating pattern includes a variety of foods from all groups daily—fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats.