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:

Fruit and vegetables 5+ portions5+ portions
Potatoes, bread, rice, pasta, and other starchy carbohydrates8 portions7 portions
Beans, pulses, fish, eggs, meat, and other proteins3 portions2 portions
Dairy and alternatives3 portions3 portions
Oil and spreads2 portions1 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

Macros and micros might be different but we all need them for a healthy body.

The United States Department of Agriculture (USDA) Dietary Guidelines recommend these Acceptable Macronutrient Distribution Ranges (AMDR) for adults:

  • Carbs: 45–65% of your daily calories
  • Protein: 10–35% of your daily calories
  • Fat: 20–35% of your daily calories


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