Macros 101

Here are the basics. After you learn a little bit more about your individualized nutrition and calorie needs, building a balanced plate isn’t rocket science. It’s important to include different food groups to increase satiety, prevent deficiencies, and to make sure you’re obtaining optimal nutrition needed to fuel your lifestyle.

Nutrients are required not only for growth but to function and are broken into two groups: macronutrients and micronutrients. We are going to talk about macros for now but micronutrients are vitamins and minerals that are also essential to a healthy diet.

 

Why are macros important?

You need to learn about macros so that you have the tools to create balanced meals in any setting (refer to the RDRx Nutrition Meal Planning Guide to view food categories). Recognizing what foods fall into each category is crucial.

Creating a meal plan is meant to be a guide, your knowledge is meant to keep your individualized diet a sustainable lifestyle.  

Let’s break it down a little more, shall we? 

Protein: is essential especially for those who are active. Amino acids are your building blocks. When you train or exercise, you break down muscle fibers that need to be repaired. You’ll definitely hear me more than once ask you about your protein intake.

If you are trying to lose weight, protein is very important. Too little protein can result in losing muscle mass so protein needs to be a priority. Having adequate amounts of protein will increase satiety reduces hunger and makes it easier to adjust calories to you’re your goals.

 

Carb: Fuel, not something to be afraid of. Eating too little can mean you don’t have enough glycogen for optimal performance, and depending on your activity and goals this can be a roadblock. Without glycogen fuel (carbs broken down) your body will look other places for energy, which also can result in muscle loss. Yikes!

Carbs can be tricky though since there isn’t a one size fits all. Leftover carbs are stored in our liver and muscles to be used for later but when we have extra, it can become unwanted weight gain.  

Another thing I see quite frequently is when people lower their carb intake they lose weight quickly. Yes, they are often lowering their calories but this is also because carbs bind to water. Don’t let that initial weight loss fool you. There is more to it! 

Carbohydrate tips:

  • Focus on high fiber nutrient dense complex carbs
  • Look at total carbs, it’s easier to manage
  • Don’t overdo it

 

Fat: is satisfying because it’s the most calorically dense nutrient and…well it’s awesome. Fat is digested slower, helping us feel full and happy. We need fat for multiple reasons including cell membranes, to absorb fat-soluble vitamins, to control inflammation and for secondary energy.

So there is a brief description of the three macros. We need all of them for different body functions and to improve performance.

With RDRx Nutrition Meal Plans you will have estimated recommendations for how much YOUR body needs. 

Everyone is different; therefore everyone has a different “magic amount”. And guess what! It changes depending on multiple factors.

 

For beginners: 

1.) Half your plate should be non-starchy vegetables.

2.) Add a protein. Typically one gram per your body weight in kilograms is sufficient.  

3.) CARBS. Portion control. This is the easiest one to adjust.

 

Tools:

KNOWLEDGE: Read labels, learn how to create a balanced meal, try tracking to better assess, etc

Food Scale

Measurement Utensils

Meal Prep Tupperware