You may have heard the word ‘macros’ thrown around a lot lately and without much explanation be wondering what are macros and what exactly do you need to know?
Every food is made up of the three main building blocks of macronutrients: protein, carbohydrates and fats which form your diet divisions and important breakdowns when you’re wanting to track your macros and set goals for your personal health and fitness. For most, this can be overwhelming and cause confusion with the various different diets that are promoted daily, when it comes to planning your meals and hitting your required macros.
Here’s a breakdown of the most common questions.
Do I have to measure everything to meet my goals?
It is not necessary to weigh every bit of food and play macro tetris, just keep it balanced. For some athletes that need to cut weight quickly, increasing muscle mass for competitions weighing all food is required but for everyday health and fitness a general guide on size and weight will still help you achieve your goals i.e. 150gr is generally a small piece of steak or chicken.
What is a balanced meal?
Meals should be built with a protein + carbohydrate + fat source with the addition of fruit and vegetables to build your meals and snack options. While fruit and vegetables are also a carbohydrate source they are also a crucial part of a healthy diet for fibre and micronutrients.
Here are a few examples of foods in each Macronutrient category:
Protein: Eggs and egg white, tofu, fish, lean meats like chicken breast, lean turkey and beef, greek yoghurt, cottage cheese, lentils, beans, chickpeas, protein powder.
Carbohydrates: Fruit, vegetables, bread, rice, potatoes, oats, beans, cereal, pasta, quinoa.
Fats: Oil, avocado, nuts, seeds, butter, coconut, egg yolks, sour cream, oil/cream based sauces and dressings.
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