Understanding macros: a quick guide to proteins, carbs and fats
Macronutrients are the three big groups of nutrients we eat in larger amounts: protein, carbohydrates and fat. Most of us eat all three every day without thinking about it. Here’s a plain-language map of each, and what Canada’s food guide says about them.
Food can feel complicated. This post is a simple map of the three macronutrients, so the words on a label, or in a conversation about nutrition, make a bit more sense. It’s general information, not a plan for you.
Protein
Protein foods include fish, eggs, poultry, dairy, tofu, beans and lentils. Canada’s food guide suggests eating protein foods, and choosing protein foods that come from plants more often.1
Carbohydrates
Carbohydrates come as sugars, starches and fibre. They’re found in grains, fruit, vegetables, beans and lentils, and dairy. Canada’s food guide suggests eating plenty of vegetables and fruits and whole grain foods.1
Fats
Fat comes from foods like oils, nuts, seeds, avocado, fish, dairy and meat. Canada’s food guide suggests choosing foods with healthy fats instead of saturated fat.1
One more thing the food guide says
It also suggests limiting highly processed foods, and making water your drink of choice.1 And it reminds us that healthy eating is about more than the foods you eat: where, when, why and how you eat matter too.1
So how much of each?
Needs are different for everyone, and they change with age, activity, health conditions, pregnancy and more. There isn’t one right split. If you’re wondering how your eating fits with your health, your hormones or your digestion, that’s a good conversation to have, and you’re welcome to bring it to a visit.
General information, not medical advice for you. Bring questions about your own health to a visit with any clinician you trust.