Reaching an optimal diet requires eating sufficient proteins, carbohydrates, and fats. As such, many individuals opt to track their macronutrients. Macronutrients, also referred to as macronutrients, are essential nutrients your body requires in higher quantities (hence the name “macro”). They include carbohydrates, proteins, and fats—all sources of energy for your cells to use as fuel. Protein is essential to building and repairing tissue, producing hormones, and communicating between cells; additionally, it aids regular bowel movements and enzyme reactions.
Carbohydrates
Carbs provide energy to our bodies while also offering essential vitamins and minerals. Some forms of carbohydrates—like cookies, soda, and white bread—may be processed, while whole or minimally processed carbohydrates can be found in fruits, vegetables, beans, and grains. Not all carbohydrates are created equal. For optimal health, whole, unprocessed foods provide high fiber levels along with vital vitamins, minerals, and phytochemicals that support good health.
Complex carbohydrates (starches) are digested slowly so as not to cause a rapid spike in blood sugar levels and keep you feeling satisfied for longer. Such healthy carbohydrate foods include brown rice, quinoa, and oatmeal; beans such as black beans, chickpeas, lentils, and lima beans; fruits such as berries and melons; and starchy vegetables such as corn, peas, potatoes, squash, etc., with high amounts of both insoluble fiber and total carbohydrates listed on food labels (which includes both sugars and starches). Food labels typically list total carbohydrate content, which includes both sugars and starches content of food products—these healthy carbohydrates come packed full of both insoluble fiber and total carbohydrate content on food labels, which includes both.
Protein
Proteins are large molecules that bend and fold into three-dimensional structures tailored to their roles in the body, from providing structure for cells and proteins, making hormones, regulating enzymes, and transporting nutrients across tissues to helping repair muscles after exercise. Proteins come from both animal and plant sources—the former includes meat, fish, poultry, eggs, dairy products, beans, and nuts, while plant foods include grains, nuts, seeds, fruits, vegetables, etc.
Current guidelines recommend that 45% to 65% of your caloric intake be made up of carbohydrates, 10%-35% protein, and 20%-35% fat; however, your personal requirements can vary based on age, sex, activity levels, and other factors. While fad diets may encourage high protein consumption, it’s important to keep in mind that excess calories from excessive protein will likely be stored as fat instead of being utilized directly as energy for fitness goals. Aim for a moderate protein intake that corresponds with your fitness objectives.
Fats
Fats are an integral component of our diets, providing energy to cells. They also aid normal bodily processes by giving structure to the cell walls. To lower your risk for heart disease and obesity, it’s wise to consume foods rich in vegetable-sourced fats more frequently than animal fats. Current guidelines recommend that 45% to 65% of your calories come from carbohydrates, 10% to 35% from proteins, and 20% to 35% from fats; however, individual needs may differ significantly.
Unsaturated fats such as those found in avocados, nuts, and seeds, as well as canola, olive, and sunflower oils, provide healthful cholesterol levels. Trans fats can raise bad cholesterol while simultaneously decreasing good cholesterol. Also try to limit how much saturated fat you eat through foods like fatty meats, full-fat dairy, and processed food products.
Fiber
A diet rich in healthy food choices includes whole grains, fruits, vegetables, legumes, nuts, and seeds, with 25-35 grams of dietary fiber recommended per day, which has been associated with reduced risks of heart disease and type 2 diabetes as well as relieving constipation symptoms. While macronutrients are essential for human body functioning, individual needs vary greatly, and too much of one can lead to adverse health effects like weight gain, abdominal discomfort, high blood sugar, cholesterol, and liver damage.
Micronutrients, on the other hand, are required in small amounts and serve various functions within your body. This group of nutrients includes vitamins and minerals. While it is ideal to ensure that all micronutrients are included in a balanced diet plan, it’s also important to meet individual macronutrient requirements by eating an assortment of food without restricting any one food group—this way your needs for nutrients can always be fulfilled at each stage of life.
Water
A healthy diet includes food rich in water. Our bodies rely on water to regulate blood pressure, regulate temperature, transport oxygen and nutrients to our organs, lubricate joints, aid digestion, and remove waste. In fact, water has long been considered the universal solvent, as its ability to dissolve various substances—even some that may be toxic—has made it an invaluable part of healthful living.
Water is an essential macronutrient, yet not nearly enough research has been conducted on its intake or requirements compared to other macronutrients. This may be in part due to fluid consumption being measured only during one time point or not at all in NHANES questionnaires.
Dieters often count “macros,” an increasingly popular diet trend, to meet their nutrition goals. Achieving success requires choosing from among an abundance of nutrient-dense whole foods with plenty of carbs, proteins, and fats as sources of energy for your body to function optimally—carbs provide energy, while proteins build and repair tissues, and fats protect organs while acting as cell membrane insulators.
