Macronutrients (or “macros”) refer to the carbohydrates, proteins and fats (lipids) found in the foods we eat. Any food or drink we put into our bodies is composed of one or more macronutrients and plays a role in digestion, nutrient absorption, energy and overall health.

In this article, we will cover each of the following topics:

• What each of the macronutrients are
• What role each macronutrient plays in the body
• How much you need of each macronutrient in your diet
• Examples of foods with each macronutrient in them

Carbohydrates:

Or often simply referred to as “carbs.” We may give carbs a bad reputation for making us fat, but the truth is that our body needs carbs for optimal performance and health. Carbs not only give us energy, but the right kinds of carbs can also provide us with adequate amounts of fiber, which aids in digestion and blood sugar regulation.

Generally, it is recommended that 45-65% of our daily food intake comes from carbohydrates, but this percentage can vary based on certain health needs or goals.

When the body goes for an extended time without enough carbs, several things can occur. You may notice a decline in energy and athletic performance. You may also feel less satisfied at your meals and experience more cravings. Headaches, constipation and even bad breath are also possible problems that may arise on a diet lacking in carbs. All in all, it’s important to recognize the significance and benefits of carbohydrates and the role they play in your health.

When looking for healthy sources of carbohydrates, aim for primarily vegetables and fruits. Other food sources such as quinoa, farro, oats, lentils, potatoes and whole wheat can also be a great way to get your carbs. 

Fat:

Fat is often misunderstood and an avidly avoided nutrient source, but the reality is your body needs adequate amounts of fat for it to function properly. Fat is responsible for enabling the absorption of certain fat-soluble vitamins in the body (Vitamins A, D, E, K). Without the ability to properly absorb these nutrients, the body is weakened and cannot function as well. 

Without enough fat in the diet, other issues may arise such as skin rashes, hair loss and other conditions related to fat-soluble vitamin deficiencies. Fat also aids in cognitive function. (The brain is primarily made up of fat!) In order for your brain to function at its best it needs fat to be absorbed in the body for its use. Proper fat intake also aids in the regulation of hormones, which is essential for many functions in the body.

The USDA recommends 20-35% of diet be made up of fat. Fat helps us stay fuller longer and have the nutrients we need so we don’t crave and reach for other calorie-dense foods. 

There are different kinds of fats and not all of them carry the same nutrient value. These include Saturated fats, Unsaturated fats  (poly- and mono- unsaturated) and Trans fat. 

Saturated and trans fats are not as healthy for us and should be eaten in moderation or avoided completely (especially trans fats). However, unsaturated fats carry a lot of health benefits and are even shown to lower the bad cholesterol found in our bodies.

Unsaturated fats can be found in olive oil, avocados, nuts and fatty fish such as salmon. Saturated fats can be found in butters and full fat dairy,

Trans fats are man-made and found in margarines, shortening and most heavily processed foods like cookies, donuts and crackers. These foods may taste good but they bring a host of unhealthy contents with them and should be avoided if possible.

By focusing on consuming proper amounts of healthy fats, your body will function at its best, getting the nutrients it needs and also feeling more satiated each time you eat.

Protein:

Protein is responsible for helping the body build itself up and is necessary for cell repair. Without enough protein, it will be harder to grow and maintain muscle mass, potentially leading to other musculoskeletal conditions due to a decrease in or lack of skeletal muscle.

USDA guidelines state that 10-35% of one’s diet should be made up of protein. (Or, 0.8-1.2g per kg of body weight) That’s quite a big range; Realize that depending on your goals and health needs, this percentage may change. 

Everyone is different but here are a few general guidelines when deciding how much protein to eat:

• Adults over the age of 40 should consider increasing protein intake slightly to avoid sarcopenia, or age-related muscle loss
• People who exercise regularly should also increase protein intake to aid in muscle building and recovery
• More is not always better; once you reach your maximum protein intake for the day your body no longer needs it and turns it to energy or storage (fat)
• Space your protein out throughout the day. Your body will generally better respond to and absorb protein that is eaten in smaller increments rather than a huge serving all at once.
• Get your protein from a variety of sources, including plant protein sources such as beans, nuts, soy and lentils. This will give you a healthier and more well-rounded nutrient profile.
• Whole food sources will always be a healthier option compared to manufactured protein supplements. Aim to meet your protein needs through your meals and use supplements such as shakes and protein bars as supplemental protein sources.

Finding the right amount of protein to consume may seem a bit tricky to navigate at first, but by understanding these guidelines, you can determine some good strategies to help your body get the protein it needs for your health and fitness goals.

Summary:

By now hopefully you’ve gotten a better sense of what each of the three macronutrients are and why they play an important role in your health. We touched on how much of each macronutrient is generally recommended for most populations to consume and some common food sources to find each one in.

It is important to realize the essential purpose each macronutrient holds in your nutritional needs and make informed decisions about what you are eating, whether you are looking to build muscle, lose weight, manage a health concern or just feel overall healthier.