At some point in your search for optimal health, you may have come across the terms macros and micros. Not only are there plenty of diets that focus on one macro or another, but there are diets that promote counting macros instead of calories and many more that eliminate entire categories of macros altogether. If so many diets focus only on macros, it begs the question, where do micros fit in?
Needless to say, there’s plenty of confusion around macros and micros. So, ahead we take a closer look at both categories of nutrients; we explain the difference between them and why both are important for your health.
Macros And Micros
Macronutrients and micronutrients are an easy way to differentiate between the two types of nutrients your body needs.
Macros or macronutrients are the things our bodies need in large amounts. Macronutrients include the food groups that make up your total caloric intake. These are the nutrients that provide energy to our bodies and help with growth and repair.
Micros or micronutrients are the things we need in relatively small quantities. Micronutrients
include vitamins, minerals, antioxidants, and phytochemicals. While we only need small amounts of these nutrients, they are crucial to our overall health. Micronutrients aid in immune function, digestion, and disease prevention.
Macronutrients
Essentially, macronutrients provide energy and fuel our bodies. All of the following are macronutrients.
Protein provides a continual source of amino acid, which your body needs for growth development, repair, and maintenance. Fish, poultry, beans, nuts, legumes, and seeds are the healthiest sources of protein.
Carbohydrates often get a bad rap, but they’re one of your body’s most important sources of raw energy, which is what makes them an essential macronutrient. And while there are plenty of diets out there that advise cutting carbs, it’s probably not such a great idea. That said, eating the right carbs such as fruits, vegetables, bread, grains, and pasta is crucial.
Fats are another macronutrient that has been vilified over the years, but it’s something we all need in our diets. Healthy fats support cell function, power up and fuel our bodies, protect our internal organs, and help with vitamin absorption. Just like carbohydrates, though, it’s important to consume the right type of fats like those found in olive oil, nuts, meat, and fish.
Micronutrients
Micronutrients may not necessarily power you through your day, but they are a crucial part of your diet. And us believe when we say, if they’re missing from your diet, you will notice.
Micronutrients:
- Help regulate your immune system
- Contribute to your eye, skin, and cardiovascular health
- Promote wound healing
- Aid in bone formation
All of the following are micronutrients:
Water-soluble vitamins include vitamin C and many of the B vitamins. As their name implies, these vitamins can be dissolved in water. Citrus fruits are high in vitamin C, and eggs, fish, and meat are rich in vitamin B.
Fat-soluble vitamins are necessary for the health and maintenance of your body tissues. This type of vitamin includes vitamins A, D, E, and K, and they are best absorbed when consumed with fats. Fatty fish like salmon and tuna are great go-to’s for Vitamin D, and beef, sweet potatoes, and spinach are loaded with Vitamin A.
Macrominerals The name of these micronutrients can be confusing, but here’s the rundown. Macrominerals are a part of the micronutrient family, but they are named as such because your body needs larger quantities of them. Calcium, phosphorus, and magnesium are macrominerals, and they play a significant role in your body’s functions, skeletal muscle function blood clotting regulation, just to name a few. As you might have guessed, dairy products and dark leafy greens are excellent sources of macrominerals.
Trace minerals. This group of micronutrients includes iron and zinc. While they aren’t really “counted,” they too play a virtual role in supporting your health. Iron plays a pivotal role in the health of your red blood cells and cognitive function, while zinc is essential for healthy immune function and wound healing. Lean beef, chicken, nuts, and whole grains are great sources of trace minerals.
How Much Macros And Micros Do You Need?
While different diets promote different levels of macros, the USDA shares the following daily intake guidelines for each macronutrient category:
- Carbohydrates: 45% – 65%
- Proteins: 10% – 35%
- Fats: 20% – 35%
What Does It Mean To Count Macros?
The Macro Diet is a dietary approach where people count their macros instead of counting calories. The first step in the process is to determine how much energy they need daily in the form of calories. And then, based on their goals, they would decide how many calories from each food group they should consume. While counting your macros and adjusting your intake to achieve weight loss goals is not an altogether terrible idea, the jury is still out on whether or not counting macros is really effective.
At the end of the day, it’s important to remember that your body needs both macros and micros to function at its peak performance. It would seem that counting macros may be just fine—eliminating entire categories of macros, however, could be counterproductive to maintaining a healthy lifestyle.
