Building a Balanced Meal 101: Macronutrients
Feb 6, 2022
Building a Balanced Meal 101: Macronutrients
There are a lot of opinions about how to plan your meals. There are umpteen fad diets out there claiming all sorts of health outcomes, and the noise can get very confusing. Even our government’s official recommendation on the proper diet has changed drastically even over the last decade. So what is the bottom line? How the heck do we know how to eat?
Here is the good news: understanding a few nutrition basics on what we call our “macronutrients” will proper foundation for planning meals that will keep you feeling full, satisfied and energized. And guess what? Feeling full, satisfied and energized is exactly how you should feel after eating a meal! It might sound crazy, but it’s true!
In order to plan your meals properly, you must first understand what the macronutrients are. There are technically three categories of macronutrients: carbohydrates, proteins and fats. As a Dietitian, I have also given honorary macronutrient status to vegetables as well. So for the purposes of my work with patients, there are four macronutrients.
And the most important thing you can do at each meal is to include all four macronutrients on your dish. Simple as that. The most natural these forms of macronutrients you can eat, the better. But focusing on getting the four macronutrients is the secret you need to feel full and satisfied.
So let’s dive into the macronutrients and how to identify them in your meals.
Carbohydrates
Carbohydrates make up the biggest portion of our diet, usually between 50-60% of our daily calories. They are the quickest form of energy our body can break down for use as fuel. Carbohydrates are typically found in breads, flours, cakes, cookies, beans and starchy vegetables. When our body breaks down carbohydrates, it breaks it down into sugar. Sugar is the simplest form of carbohydrate, which is why candy, cakes and sweets are classified as carbohydrates as well.
The best forms of carbohydrates to eat are the whole, unprocessed kinds. The more natural and “whole” a carbohydrate, the more likely it is to also have a good dose of fiber which will help to slow down the breakdown of those foods when we eat them. Not to mention, whole forms of carbohydrates have far more vitamins and minerals that our body needs! Examples of good forms of carbohydrate include: brown rice, quinoa, oats, potatoes, buckwheat, millet, beans, legumes and peas (among others).
Proteins
Proteins are made up of what we call amino acids. They are the building blocks of our body. Proteins are larger molecules that make up the bulk of our muscles, bones, tissues and ligaments. We need protein not only to maintain our overall body structure, but to maintain our immune system and a variety of essential processes that take place inside our body.
Proteins are most commonly found in animal meats like beef, pork, chicken, duck, lamb, fish, eggs, etc. Protein can also be found in plant-based sources like nuts, seeds, lentils, legumes, peas, tofu, avocados and even certain vegetables like broccoli. Proteins should make up between 10 – 20% of a person’s overall daily calories, depending on your age, activity level and health status.
Fats
Fats are a big part of a healthy diet, and make up about 25-30% of our overall calories. Of all the macronutrients, fats are the largest and, therefore, take the longest for our body to break down to use as energy. That’s why included healthy fats in each of your meals will help you stay full and satisfied for a longer period of time! Fats are not only critical for cellular support and growth, but they also protect our organs and store essential vitamins like vitamin A, D, E and K.
Not all fats are the same, though! Saturated fats and trans fats are not good our bodies. These are typically the types of fats found in highly processed and fast foods. On the other hand, monounsaturated and polyunsaturated fats like those found in nuts, nut butters, seeds, fish, avocado and olive oils are known to be especially good for our heart and overall health too.
Vegetables
While vegetables are not technically a macronutrient, they are so important for our overall health, I like to include it in this conversation. And when planning your food, it’s helpful to understand that we need them at every meal. Ideally, the more colors and the more diverse you can get in your vegetable consumption, the better! All the varieties of vegetables and all the colors provide important nutrients to keep us healthy.
So now that you know what these four food groups are, I challenge you to start taking a look at your plate and planning your meals accordingly. Some foods can fall into two categories of macronutrients, making it a double whammy! For instance, beans are both a carbohydrate and a protein. Unprocessed cheese is both a protein and a fat. Nuts, too, are both a protein and a fat. Potatoes are both a starch and a vegetable. Quinoa and millet are both carbohydrates and proteins. The better you get at understanding which foods fall into which categories, the better you’ll be at understanding and planning your meals properly.
Here is a sample of a day’s worth of meals, hitting all your macronutrients:
Breakfast
Egg Sandwich
- Eggs (protein)
- Avocado (fat)
- Spinach and tomato (vegetables)
- Whole wheat toast (carbohydrate)
BONUS: side of blueberries or raspberries
Lunch
Stir Fry Bowl
- Brown rice (carbohydrate)
- Tofu or salmon (protein)
- Sesame seeds (fat)
- Green beans, carrots and mushrooms (vegetables)
Dinner
Pan Sheet Veggie Bake
- Sweet potatoes (carbohydrate)
- Chickpeas and edamame (protein)
- Broccolini, eggplant and zucchini (vegetables)
- Cashews + olive oil (fat)
If you plan each meal to include all of these four macronutrients, as I’ve demonstrated above, I guarantee you will feel happy and satisfied. You will support yourself in all your health goals by balancing your blood sugar and energy levels throughout the day. I predict you will likely also need fewer snacks throughout the day! It’s a win-win!