Everything You Need To Know About Macronutrients and Micronutrients

Macro-based diets and coaching get a ton of attention online. What is rarely discussed is the importance of micronutrients.

Micros are one of the major groups of nutrients your body needs that include vitamins and minerals.

They are necessary for energy, immune function, growth, bone health, and so much more.

We have to get micronutrients from food because our bodies can’t produce vitamins and minerals.

That’s why they’re also referred to as essential nutrients.

When you eat, you consume the vitamins that plants and animals created or the minerals they absorbed.

All micronutrients are extremely important for the proper functioning of your body.

Consuming an adequate amount of the different vitamins and minerals is key to optimal health and feeling your best!

Let’s get back to macros.

There are three macronutrients.

Carbohydrates, proteins, and fats.

All three work together to provide the nutrients needed to perform and function properly.

Carbohydrates are the body’s main source of energy and are necessary for overall health.

Carbohydrates help fuel your brain, kidneys, heart muscles, hormone function, central nervous system, and digestion.

Fiber is a carbohydrate!

Fiber helps you feel full, keeps blood cholesterol in check, and lowers your risk of diabetes and disease.

A carbohydrate-deficient diet may cause headaches, fatigue, weakness, difficulty concentrating, nausea, and vitamin and mineral deficiencies.

How can you incorporate carbs into your diet?

*Whole grains - quinoa, rice, oats, whole grain pasta, and whole-grain cereals

*Fruits - berries, citrus, melons, apples, pears, bananas, kiwi

*Starchy vegetables - potatoes, root vegetables, peas, corn

*Legumes - lentils, black beans, pinto beans, navy beans, chickpeas

*Milk products - milk, plain yogurt

*Non-starchy vegetables - leafy greens, spinach, cabbage, asparagus, tomatoes, broccoli, cauliflower, green beans, cucumbers, peppers, zucchini, and mushrooms

*Nuts and seeds - pumpkin seeds, sunflower seeds, almonds, cashews, walnuts, peanuts, and pistachios

Many of the world's most nutrient-dense foods are fairly high in carbs.

Protein is made up of amino acids; which group together to form chains.

Amino acids are responsible for muscle building, hormones, enzymes, and immune chemicals.

How much protein we need depends on sex, age, height, weight, health situation, body composition goals, physical activity, and so much more.

Protein is essential for overall health and provides structure and support to your cells. Protein also aids in recovery, building muscle mass, and is a source of energy.

How can you incorporate protein into your diet?

*Meat

*Poultry

*Eggs

*Fish

*Cottage cheese

*Milk

*Yogurt

*Cheese

*Lunchmeat

*Legumes

*Rice

*Quinoa

*Oats

*Plants

Fats help our bodies absorb vitamins, regulate hormones, and keep our hunger at bay.

We need adequate fat to support metabolism, cell signaling, and the health of various body tissues.

Having enough fat will also keep you feeling full between meals.

The most important thing to focus on in regards to fat is quality.

How can you incorporate fats into your diet?

*Nuts

*Nut butter

*Seeds

*Seed butter

*Oils

*Butter

*Olives

*Avocados

*Fatty fish

One macronutrient is no more or less important than the other.

Eating all three macros at each meal will keep you satisfied longer, and will allow nutrients to be absorbed and digested better.

Turn this knowledge into healthy meals that taste delicious!