08/01/22
Once you start
exploring the world of fitness, diet, and nutrition, there are several words
you’ll encounter frequently. Two of these words are macronutrients and
micronutrients.
Even if you’re
just looking for a more convenient way to get healthy meals, you’ll likely
encounter these two terms as well. In fact, Michaela’s Meals and other meal
delivery services in San Diego provide healthy, macro-balanced or macro-counted
meals.
But what ’s
the difference between them, and what do they mean for your health and diet?
Macronutrients
and micronutrients are the two categories that dietitians and nutritionists use
to refer to the types of nutrients our body needs.
Macronutrients
are the big, important nutrition categories. The term comes from the Greek word
makros which means “large.” These are
the food groups you need the most of or require in larger amounts.
The three macronutrients you need are:
●
Carbohydrates.
These foods serve as fuel for our brain and for high-energy activities. Carbs
are found in bread, grains, pastas, fruits, and vegetables.
●
Proteins. These
help regulate our metabolism and aid the growth and maintenance of body
tissues. Protein-rich foods include chicken, pork, beef, fish, eggs, dairy,
tofu, and beans.
●
Fats. Healthy
fats help with energy storage, vitamin absorption, and hormone production.
These are found in oils, meat, fish, dairy, nuts, avocados, and olives.
Micronutrients
are the foods you need less of. These are the many vitamins and minerals the
body needs to function. While also important for your overall health, you don’t
need as much of these nutrients in your daily diet compared to macronutrients.
The term comes from the Greek word mikros
which means “small.”
Micronutrients
are found in the same foods you eat to get your required macros: fruits,
vegetables, meats, fish, dairy, and more.
Micronutrients can be further divided into three
groups:
●
Water-soluble
vitamins. These include vitamins B1, B2, B6, B12, C, and folic acid.
●
Fat-soluble
vitamins. There are only four: Vitamins A, D, E, and K.
●
Minerals. These
include calcium, potassium, magnesium, sodium, iron, iodine, and zinc.
The phrase
“counting macros” may sound complicated but it just means you try to eat a
certain percentage of calories from each major macronutrient group.
According to
the Dietary Reference Intakes from the USDA, you
need the following amounts of each macronutrients.
●
Carbohydrates.
About 45% to 65% of your daily caloric intake or approximately 130 grams daily.
●
Proteins. Between
10% to 35% of your daily calories. This is around 46 grams for women and about
56 grams for men.
●
Fats. Around
20% to 35% of your daily calories.
The Dietary Guidelines
for Americans 2020–2025 recommends almost the same amount but it recognizes
that each person’s recommended daily amount may change depending on various
factors, such as their current weight, fitness goals, age, sex, and
pre-existing health conditions.
Most
micronutrients are measured in milligrams (mg) or micrograms (mcg). The
recommended daily amount you need not only varies for each vitamin and mineral
but also based on your age, gender, and any health conditions.
Some of the recommendations in the Dietary
Guidelines for Americans 2015–2020 are:
●
Vitamin A: About
900 mcg for men and 700 mcg for women.
●
Vitamin E: 15
mg for both men and women.
●
Vitamin C:
Around 90 mg for men and 75 mg for women.
●
Calcium: 1,000
mg (1 gram) for both men and women.
●
Magnesium: Between
400 to 420 mg for men and between 310 to 320 mg for women.
Existing
research suggests that tracking the macronutrient composition and calories in
the meals you eat may help make weight loss dieting more effective. In one
study, participants who used a macro tracking system more times had lost almost
double the weight than those who did not track their macros as much.
Counting
macros can be challenging, especially when doing it for the first time.
Thankfully, there are a lot of fitness and diet apps that can help you with
that.
You can also
opt for a meal delivery service instead for even greater convenience.
Michaela’s Meals offers macro-balanced and calorie-counted meals — all neatly
packed and ready to heat up for eating.
Popular Macro-Based Diets
There are many
popular diets that focus on counting or tracking macronutrient consumption, as
well as caloric intake. Many who have tried them often speak about how
effective the diets are in helping them reach their fitness goals.
Some of these
are:
●
The Keto, or ketogenic, diet.
●
The Paleo, or paleolithic, diet.
●
The Weight Watchers diet.
If you’re
interested in a macro-controlled diet plan but don’t know where to start,
subscribing to a meal plan delivery is an ideal way to do so. Here at
Michaela’s Meals, we offer Keto-friendly and Paleo meal options.
A better
awareness and understanding of the various kinds of nutrients found in the food
you eat and their effects on your body helps you better incorporate them into
your daily diet. If your schedule makes it difficult to do that yourself,
that’s exactly what Michaela’s Meals is here for!
We offer
healthy, macro-balanced, perfectly portioned meals to ensure you get the proper
nutrients your body needs — and even lose weight. No planning, shopping, or
cooking is required.
Simply sign up
for one of our convenient meal subscription plans and enjoy macro-friendly
meals delivered straight to your San Diego home’s doorstep. Check out our menu for the week here and subscribe today.
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