Understanding Macronutrients: A Simple Guide For Families

With ever-changing nutrition trends, feeding your family can start to feel overwhelming. Fortunately, one thing always stays the same: our bodies thrive when they get the nourishment they need from all three macronutrients. These three groups are carbohydrates, protein, and fat. Each one is essential in a healthy diet, meaning the body can’t make them on its own and they are necessary to get from a variety of food sources. This guide will help you be more confident in creating healthy meals and snacks for your family that are balanced and satisfying. 

What do Macronutrients do?

Each macronutrient has its own role in helping you tackle the daily to-do list with a clear mind and enthusiasm. Research shows that a balance of each macronutrient supports a healthy metabolism and protects the body against diseases. (1) Here is a breakdown of each macronutrient: 

Carbohydrates: Quick energy! Carbs are the body’s preferred source of fuel. Having adequate amounts throughout the day helps you keep going. Examples:

• Bread
• Pasta 
• Quinoa 
• Oatmeal
• Fruit
• Cereal
• Potatoes
• Beans 
• Tortillas
• Crackers 
• Rice

Protein: Think repair and rebuild. We all have muscle, tissue, and bones that need to be replenished and strengthened by protein. Examples:

• Chicken
• Turkey
• Beef
• Deli meat
• Egg whites 
• Cottage cheese
• Greek Yogurt
• Tuna 
• Salmon
• Shrimp
• Protein powder
• Tofu

Fat: A once demonized food group, healthy fats are finally being highlighted for all they do. From absorbing vitamins, supporting hormone functions, and adding satisfaction to keep us full, fat is a powerhouse of a macronutrient. Examples:

• Avocado
• Egg yolks
• Peanut Butter
• Sunflower seeds
• Pistachios
• Olive oil
• Cheddar cheese
• Flax seeds
• Cream cheese
• Tahini

Building a Well-Rounded Plate

When it comes to putting a meal together, being aware of which food groups that are included in each macronutrient can help support fullness and satisfaction. Our bodies usually prefer meals to have all 3 macronutrients whereas snacks can sometimes have only 1 or 2 depending on each person’s needs. Experimenting with different amounts for each macronutrient is going to be key in order to learn what exactly feels supportive to your needs based on age, gender, activity levels, and more. When preparing meals for your family, you can start to explain the purpose of each component. Using language like “helps build muscle” and “gives long-lasting energy” promotes curiosity rather than moralizing food. Encouraging reflection after eating different foods helps build awareness of how they make us feel- and creates a sense of empowerment moving forward.

Why Variety Matters

It can be easy to fall into the same food patterns day after day. However, it is important to note that switching things up in your diet can improve gut health and  support a strong immune system. (2,3)  Getting creative in the kitchen by using quinoa instead of rice one night can provide different vitamins and minerals from that specific carbohydrate. This is also true in maintaining all three macronutrients throughout the day. Taking out a whole food group is not recommended to give the body the nutrients it needs to thrive. 

Grocery Shop for Balanced Meals

When it comes to taking this information to the dinner table, it starts with a grocery list that works for you. This doesn’t have to mean a perfect meal plan for each day of the week- rather an understanding on how to strategically fill your grocery cart with everything that you need. This includes a mix of all three macronutrients that will help you and your family be able to build meals that are nutrient dense in a pinch.

5,4,3,2,1 Method 

This method starts out with carbohydrates. Make sure you have 5 different carbohydrate sources for the week. This can be whole grain bread, brown rice, and pasta, etc. Next will be 4 different produce options to get some extra fiber, vitamins and minerals. Examples of this include berries, brussel sprouts, mixed greens, and frozen broccoli. Even though produce is technically included as carbohydrates, these groups are separated to make sure there are enough energy sources and variety. For 3 you will focus on protein to mix and match with meals. Salmon, ground beef, and shredded chicken are great options. Depending on the size of your family, you can determine if more options are needed. 2 is going to be fat sources like ranch dressing, shredded cheese, peanut butter, or olive oil. Lastly, 1 is going to be an extra condiment that can be used to boost flavor and enjoyment in meals. Options include honey, salsa, pickles, soy sauce, ketchup, etc. This 5,4,3,2,1 method is perfect for stocking your kitchen with nourishing ingredients to create an array of enjoyable meals. 

Nutrition Simplified 

Once you understand the power of making a meal with all three macronutrients, nutrition becomes a lot less complicated. Remember to experiment with your preferences and reflect on what types and amounts help you stay energized. Now that you have the tools, have fun exploring new combinations that nourish your body and bring joy to the table.