What are Macronutrients and Micronutrients?
We’ve all probably heard the word macronutrients before….
“If it fits your MACROS…”
“Eat within your MACROS…”
“Macro control.”
…and the phrases we’ve heard them with goes on.
Macronutrients, or MACROS for short, are the nutritive components of food that the body needs for energy and to maintain the body's structure and systems. In other words, everything we eat has the BIG THREE macros found in them: PROTEIN, CARBOHYDRATE, and FAT (unless a specific food source has one or more of these omitted).
Protein is vital for muscle growth, tissue repair, hormone and metabolic systems, as well as enzyme regulation in our bodies. If we don’t get enough protein for our given biometric profile, we could lose muscle and impair our body’s overall function.
Carbohydrates are our body’s main energy source, aids in muscle mass, and fuels our brain! There are healthy carbs that aid in brain function and supply fiber, minerals, and can help fight diseases! But we must also beware… As we know, there are very unhealthy carbohydrates out there and a huge problem that leads to glucose spikes and eventually heart disease, obesity, and other fatal diseases. Key thing is to limit or avoid sugary drinks, processed foods, and white bread.
Contrary to what many believe, fat is actually a good thing, when used properly! Fat contributes to cell walls, essential fatty acids, body insulation, and absorbing certain vitamins. With all of the required and amazing benefits of moderate fat intake, we also see the negative effects of high fat (especially saturated and trans fat) intake by consuming fried foods, pastries, butter, and many fatty red meats.
We should aim to stick to poly and mono unsaturated fats that include foods like your healthy olive oils, nuts and seeds, avocado, and certain types of fish like salmon.
Now you’ve probably also heard the term, micronutrients, or MICROS. While the usage of this term is not as common as MACROS, micronutrients are all of the other vitamins and minerals we obtain from our food in smaller amounts; a good majority of them enter our body along with the macros, which is why macros takes center stage.
Now that we’ve got the terminology out of the way, you’re probably wondering what some examples could be. If you are part of The Strong Society® community, you may have received a macro guide that breaks all of the options down, but here is a quick overview of a few of the more common examples in our modern diet!
MACRONUTRIENTS
PROTEIN (listing whole protein choices only)
4 calories per gram
Poultry
Eggs
Lean meats (beef, steak, pork, etc.)
Fish (cod, salmon, etc.)
Tofu, soy, plant-based alternatives
Dairy products
CARBOHYDRATES
4 calories per gram
Rice
Potatoes
Oats
Beans, (Legumes, Quinoa, etc.)
Bread
Pasta
FATS
9 calories per gram
Oils
Avocado
Peanut butter
Nuts and Seeds (Cashews, almonds, chia, flaxseed, etc.)
Fish
MICRONUTRIENTS
(naming only a few most common)
Vitamins A, C, E, D
Iron
Folate
Calcium
Copper
Zinc
While these two terms of MACRO and MICRONUTRIENTS may seem foreign to some of us, they are not as complicated as it may seem! Remember, we consume macros and micros everyday in what we eat! The biggest thing to keep in mind is CALORIE INTAKE along with PORTION CONTROL, and WHAT WE ARE EATING as each of these nutrients come with calories we are feeding our bodies and where many of us find ourselves in trouble with excess and poor choice consumption.
If you are looking to revamp your health and wellness and looking for a lifestyle change, reach out to us at The Strong Society® so you can begin your journey towards a healthier and STRONGER you!
