As shown in the picture above, our body uses three vital macronutrients: Carbs, Protein, and Fat. The balance of these three macronutrients could be key to long term health, weight loss/maintenance, and nutrition goals.
Job – main source of energy for the human body
Percent of daily calories – Carbohydrate intake daily range for adults should be 45-65 percent of total daily calories (for weight loss you can drop your carb intake to as low as 25-40 percent).
Healthy carbs – naturally processed whole grains, vegetables, fruits, and beans.
Job – building and maintaining body tissues.
Percent of daily calories – between 10 and 35 percent of daily calorie intake
Healthy sources of protein – dairy, eggs, meat, poultry, seafood, soy, nuts
Job – store energy, protect organs, provide insulation, transport vitamins, and play a role in tissue growth and hormone production.
Percent of daily calories – It is recommended that fat is kept at 30-35 percent of daily calorie intake (staying closer to 20 percent is beneficial for weight loss/maintenance.)
Healthy fats – healthy oils, nuts, seeds, salmon, avocado
*When it comes to macronutrients, you should aim to have consistent meals throughout the day that focus on all three macronutrients per meal.
“Know Your Macros-Why Macronutrients Are Key to Healthy Eating.” Cedars, www.cedars-sinai.org/blog/what-are-macronutrients.html. Accessed 9 Oct. 2023.
“Nutrition Foundations.” Foundations and Applications for a Certified Personal Trainer Tenth Edition, pp. 507–522.