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Part 1: Untangling the Macro Diet with a Registered Dietitian

Eating a plate of macros

Today I wanted to talk to you about a specific topic that is popular amongst a lot of people: Counting Macros. This is going to be a 2 part blog series because, let’s face it, people want quick info. So in order for you to get the fullness out of this topic, I am keeping it short and sweet for you. Today we’re going to go over what macros are and what they do for our bodies. Then in the second blog we’re going to unpack what the macro diet is and the pros and cons of it.

Now, if you’re not familiar with macros, it is short for the term “macronutrient” which is what all of our foods are made up of in some way. Macronutrients are different from micronutrients.

micronutrients= vitamins and minerals. macronutrients= carbohydrate, protein, fat.

Micronutrients are our vitamins and minerals. There are 3 macronutrients.

Any guesses on what they are? Carbohydrate, protein, and fat.

Some foods are “combination foods” which means that they are made up of more than one macronutrient; other foods are what I like to call “pure breds” because they are mainly all one macronutrient.

Macro breakdown

Here are some examples of foods that are in each macronutrient group, in addition to some example foods.

Carbohydrate: are found in all of our produce (yes, vegetables are a CARB), beans/legumes, grain products, cakes, pastries, etc.

When you choose carbs that are high in fiber, they help keep you full. They also prevent colon cancer and regulate bowel movements.

Protein: this is kind of a no brainer in some ways. Examples of protein foods are eggs, poultry, meat, seafood, beans, nuts/seeds. Protein is the building block to our cells so it builds and preserves muscles and helps support a healthy metabolism

Fat: Most people don’t struggle to get enough fat in their diet. Food sources would be avocado, salmon, olives, olive oil, full fat yogurt/dairy products, nuts/seeds. Fat helps keep us full (it takes the longest to digest of the three macronutrients. It is also great for supporting healthy hormones.

Did you notice how some of the foods were listed in more than one group? That’s because those are considered our “combination foods.” They are foods like beans (carb and protein), nuts/seeds (fat and protein), etc. Whereas fruit or vegetables are really just all carbohydrate and a plain chicken breast is really just protein.

So there you have it. Your first mini science lesson on what constitutes a macronutrient.

Check out part 2 here to learn more about what the macro diet is and its pros and cons to help you decide if it’s right for you.

Interested in watching the video version of this blog?

Click the youtube link below to watch this topic via video!

Wanting help to know what macros to eat, but also wanting to learn how to let your body lead the way?

Check out my FREE guide "Walking in Food Freedom” via the link here!

Bye for now!

Mikyah Owens, RDN, LD, CD

Wanting one-on-one advice? Check out my services and get the help you deserve!


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