Basics About Nutritional Food Groups

Macronutrients, or “macros” for short, are food groups needed by the body in larger amounts. The three macro groups are: protein, fat and carbohydrates. While there is a standard ratio for how much of each of these groups you should eat, this can differ depending on your personal health goals.

‍

Let’s start by defining what each group is, what it does, and some examples of food sources.

1. ‍Protein is an essential macronutrient that’s made up of little building blocks called amino acids. Of these amino acids, some are called essential amino acids, because our body can’t make them and we must get them from food. Protein is responsible for a number of important processes in our bodies, so it’s very important that we get enough in our diet. Protein is equal to 4 calories per gram, and is found in both animal and plant-based foods, such as poultry, fish, beans, legumes, nuts and seeds. 
2. ‍Fat in the food we eat helps to support cellular function in addition to providing energy. Essential fatty acids cannot be made by the body, so we must get them in our diets. There are different types of fats, such as unsaturated fats (monounsaturated and polyunsaturated fat), saturated fat and trans fats (which are man made). It's important to focus on choosing foods rich in unsaturated fats versus saturated, and to avoid trans fats. Fat is 9 calories per gram, and is found in animal flesh, dairy products, cooking oils, and in certain plants such as avocados, nuts and seeds. 
3. ‍Carbohydrates, or “carbs,” are sugars, starches and fiber, and are broken down into glucose for the body to use as energy. Carbs are largely tapped by the body first as an energy source. Carbs are 4 calories per gram, and are found in foods like grains, dairy products, fruits, and starchy vegetables.

‍

What should my macronutrient ratio be?

According to the U.S. Dietary Guidelines for Americans, 20-35% of total calories should be fat, 10-35% from protein, and 45-65% from carbohydrates. This ratio should be individualized to you in order to support your personal health goals. For example, some may benefit from a higher protein diet (e.g. 30% protein) with modest carbohydrates (e.g. 45% carbs), whereas others may not need to limit carbohydrate intake below 65% of total calories, and continue with modest protein intake (15-20% protein).

‍

If total calories and/or specific grams of each macronutrient is something that you would like to focus on as part of your program, your Registered Dietitian can help share what your macro goals should be.

‍

*References available with PDF download