Nutrition Basics: Macronutrients 101
It’s always baffled me that some of the most essential life skills—like managing our finances and properly nourishing ourselves—are rarely taught in school. Despite being daily necessities, these “basic” responsibilities are often left for us to figure out through trial and error. Imagine if every teenager had access to a solid education in nutrition before stepping into adulthood—how much healthier would we be? I truly believe that making nutrition a required part of high school or college curriculums could set up future generations for far greater success, but I digress…
My interest in nutrition first took root in high school, though, admittedly, for all the wrong reasons. Like many teenage girls, I became fixated on the idea that being thin meant being beautiful—and that beauty was the key to happiness, worthiness, and feeling like I was enough. At the time, I equated health with restriction rather than nourishment, not realizing that true well-being goes far beyond how flat my tummy looks, how wide the gap is between my thighs, or what size my jeans are.
Healing my relationship with food and my body was a complex, deeply personal journey, but one thing made all the difference—educating myself. Studying nutrition, anatomy, and physiology completely reshaped my understanding of what it truly means to nourish and care for my body. Now, my mission is to cut through the noise of misinformation and be a trusted source of truth, helping others learn how to fuel themselves in a way that supports both their physical and mental health.
So, let’s start with the basics: macronutrients aka macros! Macronutrients are the three main nutrients that provide the body with energy (calories) and are essential for overall health and function.
They include:
Carbohydrates – The body’s primary source of energy. Found in foods like fruits, vegetables, grains, and legumes, carbs are broken down into glucose to fuel your brain, muscles, and organs.
Proteins – Essential for building and repairing tissues, proteins are made up of amino acids and are found in foods like meat, fish, eggs, dairy, legumes, and plant-based sources like tofu, tempeh, and quinoa.
Fats – Important for hormone production, brain health, and long-term energy storage, fats are found in sources like avocados, nuts, seeds, olive oil, and fatty fish.
And, hear me when I say this, all three macros are essential for optimal health and wellbeing. Each macro plays a distinct and vital role, and a well-balanced diet ensures that the body functions optimally. Carbs provide immediate energy, proteins repair and build tissues, and fats support brain function and hormonal balance. Eliminating any one of them can lead to deficiencies and have an overall negative impact on our health.
Let’s break this down further:
1. Carbohydrates (= Energy Providers)
Function: Carbs are the body’s primary energy source. They break down into glucose, which fuels brain function, muscle activity, and daily bodily processes.
Sources: Fruits, vegetables, potatoes, legumes like chickpeas, and whole grains like rice, quinoa, and farro.
Why They’re Important: Without sufficient carbohydrates, your body has to work harder to convert proteins and fats into energy, which isn’t as efficient.
2. Proteins (= Body Builders)
Function: Proteins are the building blocks of muscles, tissues, enzymes, and hormones. They also play a key role in immune function and recovery.
Sources: Meat, poultry, fish, eggs, dairy products like greek yogurt and cottage cheese, legumes, tofu, tempeh, quinoa, nuts, and seeds.
Why They’re Important: Without enough protein, the body struggles to repair itself, build muscle, and maintain proper immune function.
3. Fats (= Brain & Hormone Fuel)
Function: Fats support brain function, hormone production, cell structure, and long-term energy storage. They also help the body absorb fat-soluble vitamins (A, D, E, and K).
Sources: Avocados, nuts, seeds, olive oil, fatty fish, and dairy products.
Why They’re Important: Healthy fats are crucial for brain health, satiety, and reducing inflammation. A diet too low in fats can lead to hormone imbalances and cognitive issues.
Diet culture has led to widespread confusion, especially when it comes to carbohydrates and fats—the two macronutrients that are often unfairly demonized, while protein is placed on a pedestal. In reality, all three macros play a crucial role in a variety of bodily functions and processes, and our bodies operate best when we fuel them with the right balance of each.
Rather than fearing certain foods, the key is learning how to nourish ourselves in a way that makes us feel our absolute best—and that looks different for everyone. The ideal balance of macronutrients isn’t one-size-fits-all; what fuels me and my lifestyle won’t work for someone training for a marathon, and it shouldn’t! Our bodies have individual needs, and understanding how to fuel them properly in accordance with our unique lifestyle is far more powerful than following rigid diet rules.
That being said, the quality of our macronutrient sources is just as important as the balance itself—not all carbs, fats, and proteins are created equal. While diet culture tends to villainize carbs and fats the most, the real issue isn’t these macros themselves but where we’re getting them from. Let’s break down some less nutritious sources and why they often get a bad rap.
The biggest issue with carbohydrates comes from highly processed and refined sources that offer little nutritional value.
Examples of refined carbs:
Sugary cereals
White bread, pasta, and pastries
Soda and fruit juices with added sugar
Candy and baked goods
Chips and other processed snack foods
Why they’re harmful:
High in sugar & low in fiber – They cause rapid blood sugar spikes and crashes, leading to cravings, energy crashes, and increased hunger.
Lack of nutrients – Many refined carbs are stripped of fiber, vitamins, and minerals, making them "empty calories."
Contribute to weight gain & insulin resistance – When consumed in excess, these carbs can lead to fat storage, insulin resistance, and a higher risk of type 2 diabetes.
Just like carbs, fats can be either healthy or harmful depending on the source. The most problematic fats come from highly processed, hydrogenated, or trans-fat-containing foods.
Examples of unhealthy fats:
Fried foods (French fries, fried chicken, fast food)
Margarine and hydrogenated vegetable oils
Processed snacks (chips, cookies, crackers made with trans fats)
Fatty cuts of processed meats (hot dogs, sausages)
Store-bought baked goods made with shortening
Why they’re harmful:
Trans fats & hydrogenated oils – These artificially modified fats increase bad cholesterol (LDL) and lower good cholesterol (HDL), raising the risk of heart disease.
Highly inflammatory – Processed fats contribute to chronic inflammation, which is linked to obesity, diabetes, and other metabolic disorders.
Easily stored as fat – Excess unhealthy fats, especially when combined with high sugar intake, can lead to weight gain and fatty liver disease.
Many diets demonize carbs and fats because they are the most calorie-dense macronutrients and are often associated with weight gain when consumed in excess or in unhealthy forms.
Carbs & weight gain: Low-carb and keto diets became popular because cutting carbs can lead to quick weight loss (mostly due to water loss and reduced insulin levels). However, eliminating all carbs is neither sustainable nor necessary for long-term health.
Fats & heart disease: For years, dietary fat was blamed for obesity and heart disease, leading to the rise of low-fat diets in the 1990s. However, we now know that healthy fats are essential and that processed carbs and trans fats are bigger culprits in metabolic disorders.
The Truth: It’s About Quality, Not Elimination!
Instead of cutting out all carbs or fats, the key is focusing on whole, nutrient-dense sources of each. Healthy carbs (potatoes, whole grains, fruits, and vegetables) and healthy fats (avocados, nuts, and olive oil) are essential components of a well-balanced diet for thriving energy, optimal immune function, happy hormones, clear skin, and strong bones and muscles.
My formula for a balanced plate: Protein + Healthy Fats + Fiber (Complex Carbs). Prioritizing these three elements will leave you feeling more satisfied, energized, and nourished throughout the day. Build your meals this way, and you’ll be giving your body exactly what it needs to thrive.
