Macronutrients for Health’s Sake!

Macronutrients are the nutrients we need in big (“macro”) quantities: carbs, fats, and protein. Each of these play a number of vital roles in constructing and fueling our bodies.

For optimal health, we need balanced diet of high-quality carbs, fats and protein. Intake will vary based on various factors such as activity level, stress levels, ancestry, genetics, digestive health, age, etc. The basic range needed to fuel function, support metabolic flexibility and ensure satiety is:

  • Carbohydrate 30 – 40%
  • Fat 30 – 40%
  • Protein 20 – 50%

Carbs: Are found predominantly in vegetables, fruits, tubers, legumes, grains and sweeteners. Aim for getting most of your carbs from brightly colored vegetables. Carbs are a:

  • Quick source of fuel for the brain and muscles
  • In the form of fiber, they provide fuel for our microbiome and ensure regular elimination of waste
  • Combined with fat and protein, carbs help us fight infections, grow new body tissue (bones and skin) and lubricate our joints

Fats: Are vital building block and source of energy in the body. Fats:

  • Absorb fat-soluble vitamins A, D, E and K
  • Regulate the speed we digest food, build cell membranes and certain hormones
  • Maintain optimal cognitive function
  • Protective lining for the organs
  • Important source of high-caloric energy ideal for long, low-intensity activity
  • Improves taste and increase satiety

Proteins: Have many vital roles myriad of roles in the body. Proteins provide building blocks for:

  • Tissues such as organs, nerves, muscles
  • Enzymes: specialized protein molecules that are the managers and catalysts for all biochemical processes
  • Antibodies: protein structures that help fight infection and destroy foreign invaders
  • Hemoglobin: special protein in red blood cells that transports oxygen around the body
  • Insulin and glucagon: hormones released to help regulate blood sugar and energy levels

There are some healthy plant proteins, but high-quality, humanely raised protein from animal sources is much more bioavailable and includes all 9 essential amino acids necessary for health.

What To Do?

  1. Eat real food
  2. Track your macronutrients to determine current rations: Use an app such as MyFitnessPal or Cronometer.
  3. Keep a Food and Mood Journal and jot down what you eat and how you feel 1 – 3 hours are each meal
  4. Use the following criteria to help determine appropriate bio-individual rations.
Right Macronutrient Ratio Wrong Macronutrient Ration
Appetite, Satisfaction, Craving You feel full and satisfied

You don’t crave something sweet

You don’t desire more food

You don’t get hungry soon after eating

You don’t need to snack before next meal


You feel full, but are still hungry

You desire something sweet

Feel like something was missing

Feel hungry soon after eating

Need to snack

Energy Level Energy is restored after eating Feel hungry soon after eating
Have long lasting sense of wellbeing after your last meal Low energy, fatigue, exhaustion


Hyper, jittery, anxious after your meal

Feel hyper but exhausted underneath

Mental/emotional wellbeing Feel re-fueled or restored

Uplift in emotions

Improved clarity of mind

Normalization of thought processes


Mentally slow, sluggish, spacey

Unable to think clearly and quickly

Unable to focus

Depression or sadness

Hyper-anxious, obsessive behavior

Anger or irritability


Food Sourcing:

  • Think variety: eat a diverse range of plants and animals. Aim for 5 different colors on your plate each meal
  • Think locally: this supports local farmers, reduces emissions and reduces the risk of contamination
  • Think seasonally: foods that are in season where you live to get a wider diversity of nutrients and help prevent food sensitivities
  • Think quality: If economically and geographically feasible, aim for the highest quality plant and animal foods possible. Animal foods best sourced from 100% grass-fed, grass-finished animals or pasture raised poultry. Seafood sustainable, wild-caught is best. For guidance on produce, use EWG Dirty Dozen , EWG Clean 15

For More Empowerment

Make a Difference: 4 Reasons to Buy Local Foods

To Eat or Not to Eat Beef

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