Macronutrients - What Are Macronutrients & Where To Get Them?

Here are some things to know about macronutrients and their sources.

MACRONUTRIENTS – The nutrients that the body needs in large amounts are called macronutrients and they are the nutrients that give us energy.

“Macros” or micronutrients are the nutrients that provide the body the energy it needs to function properly. In other words, they are fat, protein, and carbohydrate.

Generally, we get our macros when we are eating our micros. For example, meat, beans, milk, fish, and eggs have protein and they can also provide iron, calcium, and vitamin D. Fruits and vegetables have carbohydrates but they also have vitamins, minerals, and fiber.

Macros are needed in large quantities in order to stay healthy.

How much fat, protein, and carbohydrate do we need?

According to British Heart Foundation, portion size matters. And according to a post, here’s the guide they have provided when it comes to a portion based on 1500 kcal for women and 1800 kcal for men:

	MEN	WOMEN
Fruit and vegetables	5+ portions	5+ portions
Potatoes, bread, rice, pasta, and other starchy carbohydrates	8 portions	7 portions
Beans, pulses, fish, eggs, meat, and other proteins	3 portions	2 portions
Dairy and alternatives	3 portions	3 portions
Oil and spreads	2 portions	1 portion

Managing portions is important to be able to manage weight and blood glucose levels.

Here are the macros and where to get them:

Protein
- Beans
- Lentils
- Nuts
- Seeds
- Whole grains
- Poultry
- Fish
- Seafood
- Eggs
- 1 to 2 servings of dairy daily, particularly yogurt
Carbohydrates
- Whole grains
- Vegetables
- Fruits
- Beans and legumes
- Dairy products
Fat
- Olives and olive oil
- Canola oil
- Peanut oil
- Avocados
- Nuts and nut butters
- Corn oil
- Sunflower oil
- Soybean oil
- Coconut
- Fatty fish
- Dairy products