Macros: What are They Anyway?

For those of you who OBSESS over calories, I've found that a macro approach to weight loss (or weight gain) actually has a greater impact! Don't get me wrong determining you caloric need, also known as maintenance calories, is important but once you know that number, it's all about the MACROS!

 

No Carbs? No Fat? No Way! Any diet that restricts any of the three macronutrients- carbs, proteins and fat is bad news. Each member of this terrific trio is necessary for your body to function properly. But how much do you need of each? Well here we go, I am going to tell you!

 

Carbohydrates
There are 2 types of carbs, simple and complex. Simple carbs are also known as sugars (often white foods such as flour, rice, sugar and others). They break down easily and tend to send blood sugar levels out of control.
For the most part, you want to avoid simple carbohydrates, with the exception of fruit. Fruits are simple carbs, but they contain vital nutrients and vitamins as well as fiber, which slows digestion.
Complex carbs are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood-sugar levels. Vegetables, fruits and whole grains are all complex carbs. They fall into 3 categories.

Starchy Complex Carbs from Whole Grains
 • Amaranth
 • Brown Rice
 • Buckwheat
 • Bulgur
 • Cream of Wheat
 • Millet
 • Oatmeal
 • Quinoa
 • Wheat Germ
 • Whole-grain pasta

 Starchy Complex Carbs from Vegetable Sources

 • Bananas
 • Beans
 • Carrots
 • Chickpeas
 • Lentils
 • Potatoes
 • Radishes
 • Split Peas
 • Sweet Potatoes
 • Yams

 High Water Complex Carbs

 • Asparagus
 • Broccoli
 • Brussels sprouts
 • Cabbage
 • Cauliflower
 • Celery
 • Cucumbers
 • Kale
• Onions
• Spinach
• Tomatoes
• Watercress
• Zucchini

Complex Carbs from Fruit
 • Apples
 • Berries
 • Citrus Fruits
 • Grapefruit
 • Grapes
 • Kiwi
 •Lychee
 • Mangoes
 • Melons
 • Pears
 • Plums
• Pomegranate

Protein

 Protein is primarily found in meat, poultry, fish and eggs, but is also found in dairy and to some degree in vegetable and grain sources. Tofu, chia seed, quinoa and hemp seed are complete proteins. Other plant based protein sources must be eaten in combination in order to be complete. For example, the chickpeas and sesame paste in hummus combine to make it a complete protein.

 Lean Proteins

 • Beans of all kinds
 • Beef tenderloin
 • Bison
 • Canned salmon, packed in water
 • Canned tuna, packed in water
 • Chicken breasts
 • Chickpeas
 • Eggs
 • Fresh fish (cod, salmon, tilapia)
 • Kefir
 • Lean ground turkey
 • Lentils
 • Low-fat cottage cheese
 • Natural nut butters(almond, cashew, peanut, ect)
 • Plain non fat yogurt
 • Pork tenderloin
 • Tempeh
 • Tofu
 • Unsalted raw nuts and seeds

Health Fats

Healthy fats are an equally important part of the macronutrient triad. In fact, they offer the most energy and help with the absorption of vitamins A,D, E and K. Better still, they are necessary for keeping you warm, protecting your organs and for optimal brain functioning. We've been afraid of fats for a long time, but it's time to embrace the healthy ones, steer clear of trans fats and use saturated fats in moderation.

Healthy Fats

 • Avocados
 • Avocado oil
 • Coconut oil
 • Flaxseed
 • Flaxseed oil
 • Grapeseed oil
 • Hazelnut oil
 • Nuts and seeds of all kinds
 • Olive oil
 • Pumpkinseed oil
 • Sesame oil
 • Sesame seeds

 • Walnut oil

So this should give you an idea of what you need to pair every meal. You need a complex carb and protein at each meal. This gives you an idea of what kinds of foods fit in each of these categories! I hope you found this article helpful. Please email me at mmitro@hotmail.com with ideas for future emails! What is it that you would like more information on?!

How Many Servings per day?

• You should be eating 2 to 4 servings of starchy carbs from whole grains and/or vegetables per day.
• You should be eating 4 to 6 servings of fresh produce per day.
• You should be eating 5 or 6 servings of healthy fats per day.
• You should aim to include a few tablespoon sized servings of healthy fats in your diet each day.

How Do I Track all this?

So you set up the amount of calories you need (check out this article to learn how), but how do you TRACK this information so you know you are on within your macros? Many people use MyFitness Pal or other apps that allow you to enter foods or even scan barcodes to get nutrition information. For some this works GREAT! You can set goals, see how many grams, calories and daily percentage of each you are consuming! For my, I'm a pen and paper kinda of gal! I right all my foods down and add them. This way I know EXACTLY what I have consumed. I read the labels and do the calculation myself. The bottom line, do what works for you but be sure to TRACK. Until you have mastered this concept tracking will be your best friend. Plus I've found that if I have to write down something I ate I am less likely to indulge or snack because I don't want to screw up my macros.