Let’s take a look at macronutrients, what they are and why you might want to try understanding how many of each you need to consume.
'Macros' is short for macronutrients. These are the 3 categories of nutrients we eat the most - Protein, Carbohydrates and Fats. Each of these play a huge part in maintaining a healthy, balanced diet. Isn’t that what we are all trying to do?
Here's an overview of each macronutrient, and why we need to incorporate each one into our daily routine.
Protein plays a huge role in keeping us healthy and happy. It repairs muscle and bones, it is critical in fuelling your body, and it promotes growth in children, teenagers, and pregnant women.
Carbohydrates are an essential part of our diets as they are our bodies main source of energy. Energy that is used to fuel our brains, kidneys, central nervous system and so much more.
Fats are important as we need these to give the body energy, support cell function, and to absorb some nutrients to create important hormones. But not all fats are created equal, and we need to limit the amount of saturated fats (think baked goods, potato chips, butter, deli meats) and increase the amount of unsaturated fats (like olive oil, avocados, seeds, and nuts) I digress, more on this another time, I promise.
Now we know what macros are you might be wondering how much of each macronutrient to consume? Here are some of our basic recommendations for you to try: And good news!!! You don't need to weigh your food, your hand is a great resource for portion sizes.
Aim for 4-6 servings of protein per day. (a serving of protein is about the size of your palm) Good sources of protein are lean meats - like chicken or fish, tofu, and greek yogurt.
For fats you are looking at 3-6 thumb sizes portions per day. Nuts, seeds, avocados, eggs, salmon, plant based oils (olive, grapeseed, sunflower) are all great options.
And lastly, carbohydrates. Your goal here should be 4-5 cupped handfuls a day. The best carbohydrates are fiber rich fruit, veggies and whole grains. Think potatoes, sweet potatoes, oatmeal, beans and lentils. Whole grain pastas or breads and veggies like carrots or broccoli. I can go on and on but will stop here, I think you get the idea.
Stay tuned for Macros 101 where we will dive a bit deeper into how you count macros, and why having a coach can be beneficial. Happy Eating,