Everything we consume can be primarily categorized into one of the 3 categories; Carbs, Proteins, and Fats. Often times what we consume can contribute to one or more of these categories.
So you may be asking yourself, “Oookaayyy……. why should I care?” And that is an EXCELLENT question so here’s the answer. Because learning to balance your macros according to YOUR Daily Living Activities will promote weight management and reduce the chance of over consumption.
Living in the fattest country in the world is difficult as it is so learning to navigate the endless minefield of surgary temptations can be quite the daily battle. Learning to consume first that which is necessary and beneficial will make more room for those moments of weakness! I know! You are probably saying, “Wait, did this Nutrition person just tell me I can eat sugar?” Why, yes I did! Because I believe everything is acceptable in moderation and I also understand the science behind consumption and the digestive process 🙂 So hear me out!
First, let’s talk about the Macros. We have CARBS! OOOOOOOOOooooooo CARBBBBBSS! LOL, no don’t be scared! Your body actually appreciates carbs because carbs are the bodies preferred source of energy. Because of carbs accessible nature and speedy digestive process, the body looks for carbs to fuel the body during activities. The best tip I have regarding carb intake is avoid the PROCESSED (simple) carbs and eat more NATURAL (complex) CARBS. It’s truly the difference between High Fructose Corn Syrup and Pure Cane Sugar. So don’t torture yourself by avoiding Carbs entirely (though some can benefit best with minimal carbs) rather make better decisions before purchasing and consuming!
Okay, now that the scare tactics are covered, let’s talk about the building block of Macros, PROTEIN! Protein is a vital component to structural integrity in muscles, the brain, nervous system, skin, blood and hair… so eat it! There is so much controversy over how a human should consume protein and since I’m a human that minds their own business I’m going to simply state what my Certification allows me to and you can take it from there because I’m not here to tell you what to do. My job is simply to provide the info, whether you agree with the facts or not.
Proteins are made up of amino acids and amino acids are basically glorified carbs. These amino acids can be consumed from numerous sources ranging from plants to animals. However, the body does quite well on it’s own in creating most of the amino acids (non essential amino acids) required to make a protein chain though there are other amino acids that must be consumed (essential amino acids). In general, the majority of animal products contain all amino acids to make a Complete Protein however plants require additional assistance from one another to provide the appropriate amino acids to complete the protein chain. See image below.
Which brings us to the final Macro, FAT! Weighing in at hefty 9 calories per Gram, Fat is the largest calorie contributor in the Macro family. Mono and Poly UNSATURATED fats are King and Queen and should be consumed overall. These Unsaturated fats increase High-Density Lipoprotein (the good cholesterol) which promotes low arterial plaque.
And not to get too deep into the world of Fat, to simplify it all I will say this, just avoid Trans Fats where possible because these are the manufactured Fats.
Some of you may be wondering about the Saturated Fats and I’ll say this, my text says “okay in a Balanced Diet.” (As time progresses, studies continue and eventually because of the multitude of studies performed over time, the researchers will conclude “not enough evidence exists” to officially label something good or bad.) What we do know is the brain requires a healthy balance of good and bad fats so my recommendation for consuming Saturated Fats is to be sure you incorporate plenty of Mono and Poly unsaturated Fats to create that balance of more good than bad.
So, why should you care? When you can balance your Macronutrients you can optimize your body’s metabolic performance based on your Daily Living Activities. Optimal metabolic performance ensures your body receives all the necessary vitamins and minerals to create physiological homeostasis while also optimal physical performance. Macros can also be strategically incorporated to promote muscle gain and endurance in your fitness routine. For example, body builders consume large amounts of protein and marathon runners consume large amounts of carbohydrates. Of course, such drastic changes in eating habits should be guided by a professional and should not be treated as a guessing game because the outcome could lead to vitamin deficiencies. To incorporate Macro counting into your nutrition routine, I recommend not diving in head first rather, dip your toes in the water by starting off with something you know can manage, for instance, the number of times you dine out during the week. make an effort to prepare your meals at home to avoid the excessive carbs and bad fats that are found in most restaurants in the US.
Check out this link to get your Acceptable Macronutrient Distribution Range.
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