Together, carbohydrates, fats, and proteins are also known as macronutrients. What the heck are macronutrients?
Macronutrients are classes of nutrients that all humans need in large quantities for optimal health (i.e., healthy fats, proteins, and carbs).
Each person’s ideal fat, protein, and carb intake will vary based on:
- activity level
- goals
- digestive health
- age
As a basic starting point, however, aim for 30% of calories from protein, 30% from healthy fats, and 40% from carbs. Then adjust as needed using the tips below to ensure fullness and satisfaction, avoid cravings, support energy needs, and promote well-being.
Healthy Sources of FAT
Omega-3s (polyunsaturated): Mackerel, salmon, cod liver oil, walnuts, chia seeds, herring, flaxseed, tuna, white fish, sardines, anchovies, and pasture-raised egg yolks.
Omega-6s (polyunsaturated): Pistachio nuts, pumpkin seeds, sunflower seeds, blackcurrant seed oil, evening primrose oil, sunflower oil, sesame oil, and flaxseed oil.
Omega-9s (monounsaturated): Olives, olive oil, avocados, avocado oil, almonds, almond oil, hazelnuts, hazelnut oil, macadamia nuts, macadamia nut oil.
Saturated: Organic virgin coconut oil, organic palm oil, fats from pasture-raised animals (butter, ghee, lard, tallow, duck fat, etc.).
Healthy Sources of PROTEIN
Seafood: Wild caught fish and seafood, preferably smaller fish lower on the food chain to avoid accumulation of heavy metals in your body.
Meat: Organic, 100% grass-fed and grass-finished, pasture-raised meat (beef, bison, buffalo, elk, goat, lamb, etc.).
Poultry & eggs: Organic, 100% pasture-raised poultry and eggs (chicken, turkey, duck, etc.).
Dairy: Organic, raw, full-fat, 100% grass-fed or pasture-raised milk products (cream, milk, cheese, yogurt, etc.).
Nuts, seeds, & legumes: Soaked and sprouted nuts, seeds, and legumes (pumpkin, sunflower, almond, walnut, macadamia, pistachios, etc.).
Healthy Sources of CARBS
Vegetables: These are the best choice for carbohydrates. Eat a wide variety of local, organic, in-season vegetables. Aim to eat as many colors as possible, at least some raw, with an emphasis on leafy green vegetables.
Fruit: Always eat fruit in its whole form (avoid fruit juices), eat preferably organic fruit (especially when consuming the skin), and eat fruit that’s in season.*
Don’t eat high-sugar fruits by themselves. Always pair with a protein or a fat to avoid a blood sugar spike. Apple slices and nut butter are a good example.
Tubers & Squash: Active people, or pregnant or breastfeeding women should include a variety of starchy veggies (sweet potato, yams, taro, plantains, pumpkin, parsnips, rutabaga, etc.).*
* For people with blood sugar issues, insulin resistance, etc., try to limit consumption of fruit, tubers, and squash.
Fine-Tuning Your Ratios for Your Appetite, Fullness, Satisfaction, and Cravings
One to three hours after each meal, take note of how you feel. If you feel anything in the “Wrong Macro Ratio” category, try adjusting your ratios at the next meal in order to achieve more feelings in the “Right Macro Ratio” category.
Wrong Macro Ratio:
- You feel physically full, but are still hungry.
- You don’t feel satisfied.
- You feel like something was missing from the meal.
- You have a desire for something sweet.
- You feel hungry again soon after the meal.
- You need to snack between meals.
Right Macro Ratio:
- You feel full and satisfied.
- You do not crave sweets.
- You do not desire more food.
- You do not get hungry soon after eating.
- You do not need to snack before your next meal.
Fine-Tuning Your Ratios for Your Energy Levels
One to three hours after each meal, take note of how you feel. If you feel anything in the “Wrong Macro Ratio” category, try adjusting your ratios at the next meal in order to achieve more feelings in the “Right Macro Ratio” category.
Wrong Macro Ratio:
- You experience an energy drop, fatigue, exhaustion, drowsiness, or lethargy.
- You experience listlessness or sleeplessness.
- You become hyper, jittery, shaky, or anxious.
- You feel hyper but exhausted underneath.
Right Macro Ratio:
- Your energy is restored after eating.
- You have a strong energy and a long-lasting sense of well-being after your meal.
Fine-Tuning Your Ratios for Your Mental and Emotional Well-being
One to three hours after each meal, take note of how you feel. If you feel anything in the “Wrong Macro Ratio” category, try adjusting your ratios at the next meal in order to achieve more feelings in the “Right Macro Ratio” category.
Wrong Macro Ratio:
- You feel mentally slow, sluggish, or spacey.
- You have an inability to think clearly and quickly.
- You experience overly rapid thoughts.
- You notice an inability to focus.
- You feel hypo-apathy, depression, or sadness.
- You experience hyper-anxiety, obsessive behavior, fearfulness, anger, or irritability.
Right Macro Ratio:
- You experience improved well-being.
- You feel refueled or restored.
- You experience an uplift in emotions.
- You feel an improved clarity of mind.
- You have a normalization of your thought processes.
That’s all for today! Did you enjoy learning all about macros and how to tweak them for your body? If you enjoyed this macro post, let me know – what was your biggest takeaway?
Also, if you loved this and would like help incorporating these things into your diet, remember that I offer 1:1 coaching. Shoot me a message if you’re interested in learning more!