Fats – olive oil, fatty fish, olives, avocados, nuts/seedsĪnd guess what seafood lovers: Because the macro diet focuses on eating whole foods, seafood is a no-brainer macro diet protein.Proteins – fish (such as salmon, pollock, trout, mackerel, sardines and cod), shellfish (such as shrimp, scallops and mussels), poultry, lean red meat, eggs, nuts/seeds.Carbohydrates – dark leafy greens, root vegetables, whole grains (e.g., oats, corn, brown rice, quinoa, sorghum, spelt, rye, whole wheat).Here are some examples of macros diet-friendly whole foods to include: The diet stresses eating whole, unprocessed foods to meet target macronutrient ratios. While tracking macronutrient ratios may sound similar to tracking calories, the macro diet places a lot of emphasis on the source of your food. While some apps and websites offer a rough idea of what the ratios should be, we recommend working with a registered dietitian to ensure you establish macro ranges that are healthy for your individual body, needs and goals. It’s important to keep in mind that your target ratios should be set according to your height, weight, physical activity level, age and health goals. 20%-35% of your total daily calories from fats.10%-35% of your total daily calories from proteins.45%-65% of your total daily calories from carbohydrates.While each person’s nutrient needs are individualized, a basic macronutrient breakdown might look something like this: ( Micronutrients, on the other hand, are generally vitamins and minerals that are needed in much smaller amounts by the body.) Macronutrients are the carbohydrates, proteins and fats in the foods you eat. The premise of the diet is not to count calories, but to keep your macronutrient intake within a specific ratio (explained below). The “macro diet” has been gaining popularity lately, especially with those who are looking to lose weight or who just wish to for better health. Our “Macros 101” guide will help you understand what a macros diet is and how it relates to seafood in your diet. Not to worry, because we’ve broken it down for you.
You’ve no doubt heard the term thrown around in conversation – perhaps at the gym or on the news – but you’re still not quite sure what it means or what the fuss is all about.
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