If you have ever heard a fitness influencer on social media, friend, or family member mention “tracking macros” and thought:
“What even are macronutrients?”
“What the heck does it even mean to track your macros?”
or “What foods fit into which macro?”
If so, then keep reading my friend, because we are discussing it all and more right here.
*Disclaimer: I am not a registered dietician and am not qualified to give you individualized meal plans, I simply enjoy the topic of nutrition and want to share some very basic info that I have noticed my patients could benefit from.*
Macronutrients are defined as “the main nutritive components of food that the body needs for energy, and to maintain the body’s structure and systems.”
Carbohydrates, fat, and protein are the three main macronutrients that are essential in every diet in order to keep your body energized and functioning well. Carbohydrates and protein both have 4 calories per 1 gram. So, If you were going to consume 20g of protein or 20g of carbs, that equates to 80 calories. Fat has 9 calories per 1 gram. So, if you were going to consume 20g of fat, that equates to 180 calories.
There is A LOT more to nutrition than simply macros and calories, but specifically speaking about losing weight, it does all come down to calories in vs. calories out. Therefore, understanding macronutrients and calories can have a huge impact on your ability to lose weight, if that is your goal.
Tracking your macros is a more specific way of tracking how many calories you are consuming. Instead of just looking at the overall number of calories, tracking macros allows you to track specifically what those calories are made up of (carbs, fat, or protein). Every food fits into one of these categories (except alcohol, sometimes nicknamed the fourth macronutrient, coming in at 7 calories per 1 gram, but this can be a whole separate blog post)!
Apps like MyFitnessPal make tracking macros and/or calories really doable. If you have a desire to start tracking what you are eating and need help, don’t hesitate to reach out. I would be happy to help you get started! Keep in mind though, this is not for everyone. Especially if you have a poor relationship with food or are JUST starting to begin eating healthier. If that is the case, focusing on the big picture is best. Meaning simple doable changes that are sustainable. A few tips I like to give people who are just getting started trying to eat healthier are as follows:
- Eat a vegetable with every meal, yes, even breakfast. Vegetables are *ALMOST* like free macros because they are so low calorie, they are packed with important MICROnutrients that our body needs, and they help to fill you up so you aren’t hungry 20 minutes after your meal.
- Prioritize whole foods over processed. Instead of grabbing a pre-packaged granola bar, grab some fresh fruit. Instead of getting that microwavable freezer meal, make time to make it yourself. Anything pre-packaged is USUALLY less healthy due to preservatives, added salt, unhealthy oils, etc. Pick real, whole foods whenever possible.
- Prioritize protein. Put a serving of protein on your plate first and build the rest of your meal around it. Not only does protein fill you up, but it is essential for muscle building. Which most people are a fan of.
When trying to figure out which macro group your foods fall into, some are simple and straightforward while others, not so much.
Carbohydrates are going to be your breads, cereals, potatoes, rice, pasta, fruit, etc. This category is generally pretty easy to spot.
Protein is also pretty easy to pick out, as most people know it is meat of any kind, fish, protein powder, tofu, etc.
Fats can be a little bit trickier to identify. Fats include any oils, nuts and seeds including nut butters, full-fat dairy, butter, etc. It can be confusing when foods have a good amount of two macros in one, such as nut butters having a decent amount of both fat and protein. But the rule of thumb is that the macronutrient of the highest number per serving is the group it fits into. For example, a typical serving of nut butter would have 14g fat and 8g protein, classifying it as a fat over a protein. That doesn’t mean you wouldn’t still count the protein in this food of course, calories are calories, this is just to help get a basic understanding of what goes into which overall macro group.
This was A LOT of information so please don’t get discouraged! If you have additional questions, please don’t hesitate to reach out to us!
Are you an active adult or athlete living in Roswell, Johns Creek, or Alpharetta, and struggling with your nutrition, or a nagging injury and feel that it is holding you back? Since 2008 our proven 3 step plan has helped people stay in the game and keep doing all the awesome activities they love. Please give us a call or text at 678-400-0300.
Send a message to Jessica Schieda
