What are macro and micro nutrients they & why should they matter to me?

The two primary purposes of food are to provide our body with energy and to supply it with many individual nutrients that it requires in order for it to perform its many jobs. Macro means large and macro nutrients are needed in large amounts in order to satisfy the energy needs of the body. Micro means small, and though micro nutrients are needed only in small amounts, they are just as essential to body functioning and human health.

Macro nutrients are proteins, fats, and carbohydrates. These foods are often described in terms of how many calories (units of energy) that they provide, but their functions and benefits are way more complex than that. The percentage of each (protein, fat, carbs) that makes up an ideal diet is also complex and controversial. I personally do not believe that there is one set of recommendations, in terms of percentages, that applies to everyone. This is a very individual matter that depends upon our genetic background and our current state of health. Although we are probably born with a genetic blueprint for our ideal percentages, this can change over time.

The quality of these foods – properly raised without chemicals, minimally processed, properly stored and prepared – is always important. Good digestion and absorption of the food is also foundational. But the amounts (and types) of protein, fat, and carbs consumed at a meal will affect how the person feels and functions over the next few hours. A proper meal should result in your being in a “zone” of good energy, absence of hunger or cravings, mental clarity, and an improved sense of well being for 4-5 hours. If this is not the case (and the quality of the food is high, and your digestive system is functioning properly), then it is likely to be due to the protein/fat/carb ratio of that meal as well as the types of each (ex: animal protein vs plant protein and non-starchy carbs vs starchy carbs or sugars).

If you would like to determine your ideal fuel mix, begin keeping a food diary that lists the exact foods with approximate amounts and the time that the food was eaten. One to two hours later, evaluate yourself according to the previous stated characteristics. If you are not registering good results, then begin to manipulate the types and percentages of the protein, fat, and carbs. The first thing I suggest is to decrease the starches and sugars. If that alone doesn’t put you into the zone, then increase proteins (and opt for animal protein if you rely on plant protein) and healthy fats and oils. By keeping a log, you should be able to see within days if you feel and function better with a different meal composition in terms of macro nutrients. If you consistently eat according to your ideal fuel mix, not only will you feel better on a “macro” level, but cellular efficiency will also be maximized.
Micro nutrients are further discussed in Part 2.