It’s time you finally understood what “macros” and “micros” are. “Macros”and “Micros” are short for macronutrients, and micronutrients. These terms are often thrown around in discussions about health and fitness. However, do you truly understand their importance? These words may seem simple, but you’d be surprised at how much impact they can make on your overall health.
What are macronutrients and micronutrients? Why are they important? What roles do they play in keeping you healthy?
Macronutrients: The Building Blocks Of Nutrition
Macronutrients are the three main categories of nutrients that provide energy, and support growth and maintenance. They are carbs, fats, and proteins, and they build our muscles, power our brains, and keeps us moving throughout the day.
1 . Carbohydrates: Carbs provide quick bursts of energy, is ideal for intense workouts, or periods of high activity. They are the body’s primary source of energy, provides 4 calories per gram. Carbohydrates come in two forms, which are simple carbs (sugar) and complex carbs ( starches and fibers).
2 . Fats : They provide 9 calories per gram, are vital in maintaining energy supply, improves brain function, and helps the body absorb vitamins. Focus on healthy fats like omega-3s, avocado, and nuts.
3 . Protein : It contains 4 calories per gram, and is essential for building and repairing tissues, including muscles, bones and organs.
Micronutrients
Macronutrients, on the other hand, are vitamins and minerals that supports various functions of the body. They provide the core energy, are the subtle, yet crucial nutrients that help you function well.
1 . Vitamins : They are important for energy production, immune function, vision, and overall health. Vitamins come in two forms: fat-soluble which are ( A,D, E, and K) and water-soluble ( B and C).
2 . Minerals : Are essential for building strong bones, maintaining fluid balance, and regulating blood pressure. Minerals include calcium, potassium, and magnesium.
The Importance of Balancing Macronutrients and Micronutrients.
Why does balance matter when it comes to your intake of macros, and micros? Well, if you don’t balance the two nutrients in your daily meals, you’d end up falling short in either nutrients. And be at a risk of nutrient deficiency or overload. It is very important that you keep a balance between macronutrients and micronutrients, to be optimally healthy. A diet that is too heavy on one macronutrient can lead to:
- Carbohydrate overload: Which may lead to insulin resistance, weight gain, and increased risk of chronic diseases.
- Protein deficiency: May lead to muscle wasting, weakness, and a weakened immune system.
- Fat imbalance: Imbalance of fat may lead to inflammation, poor brain function, and heart related diseases.
On the other hand, not getting enough micronutrients in your meals may lead to:
- Vitamin deficiencies: Which can cause fatigue, weakened immune system, and an impairment of the brain.
- Mineral deficiencies: Deficiency of minerals can cause cramps, weakness, and poor bone health.
How to Balance Macronutrients and Micronutrients in Your Diet
So, how could one possibly put these nutrients all together, and achieve a balanced plate? It’s quite possible, you just need to focus on whole foods, and give unprocessed foods a rest. Whole foods such as:
- Vegetables: Aim for 5 portions a day, including dark leafy greens, bell peppers and carrots.
- Fruits: Eat 2 to 3, servings a day, and they can be berries, citrus fruits, and apples. Just eat some fruits.
- Whole grains: Choose and buy whole grains like brown rice, quinoa, and whole wheat bread.
- Lean proteins: You can have lean proteins like poultry, fish, beans, and lentils.
- Healthy fats: There’s nuts, seeds, olive oil, avocado, which are all great sources of healthy fats.
The best part is you can include macronutrients, and micronutrients in your diet, and without exceeding your calorie intake. Therefore, you’ll eat much healthier, enjoy good foods and stay in shape. All you need to do is to start small, by including them into your meals each day, have some greens, Whole foods, protein, and fruits. And you’re good to go.
