The Quick & Dirty on Macronutrients

Fridge full of fresh produce

There are 3 Macronutrients (macros) and one really important nutrient I like to include in any discussions on the topic of “macros”. I’m sure many of you are aware of the macronutrients but in case you are new to the topic, the macros are Protein, Fats, & Carbohydrates. The other important nutrient is water. 


If you’ve been in the weight loss or fitness scene for a while you probably have been told that Protein is key for filling up or for building muscle. But in this post, I would like to share a few other things about the macros in an effort to help you understand why ALL of the macronutrients are important. YES, even CARBS. 

Let’s begin –

Water bottle with markings to help you drink water

Though WATER isn’t exactly a macronutrient it plays many vital roles:

  • Allows for Transportation and communication between cells
  • Lubricates joints
  • Helps regulate body temperature 
  • Moistens air for better breathing
  • Improves oxygen delivery to cells
  • Enables the body to digest foods and heal itself
  • Removes wastes & toxins

Have you drunk at least 70oz of water today? That’s probably your bare minimum. If you’re on your feet all day or you work out you’re definitely going to need more. If you also drink a cup of coffee or two or three or any other caffeinated beverage or alcoholic beverage then you need more also. Be sure to choose filtered and spring water for the cleanest sources.

 Many people do not realize that they are actually dehydrated. Sometimes thirst can be disguised as hunger but thirst is the first sign that you should’ve had some water sooner. 

Signs of Dehydration:

  • Cravings
  • Headaches
  • Loss of the ability to concentrate
  • Poor memory
  • Heartburn
  • Joint pain
  • Back pain
  • Constipation
  • Exercise asthma
Avocado toast and coffee with cream for fats

Next on the list is FATS 

Fats are essential to the body, going low fat or no fat can have a cascading effect of negative symptoms. Here is a list of the roles fats play in the body and why we call them Essential Fatty Acids: 

  • Build hormones and cell membranes
  • Protect our organs
  • Help absorb vitamins
  • Provide energy
  • Help you feel satisfied at meals
  • Choose grass-fed & pasture-raised meats and animal products, and organic coconut oil and olive oil

Fats don’t equal FAT. Not all Fats are equally beneficial but that really depends on YOU. Many of us have an overabundance of Omega-6 fatty acids and not enough Omega-3 fatty acids. But that doesn’t mean that’s you. It really depends on your diet. But if you have any problems with pain, inflammation, hormones, or energy you might want to take a look at the fats you’re getting in. Eating fats is super important for our health. Too much of anything isn’t good but I’d choose rich creamy fatty foods over sugary foods any day because I know the former is almost always more beneficial than the latter. If there’s anything that makes you hesitant to eat fats, let me know below 👇🏻 I’d be happy to set you at ease.

Carbohydrates Fresh fruit smoothie bowl and muffins

The other energy source – Carbs:

  • Provide energy for the brain & muscles
  • Help move food through our digestive tract (DT)
  • Feed good bacteria within DT
  • Play a role in tissue growth & immunity
  • Choose clean, organic if possible, vegetables, fruits, legumes, and grains with more fiber and starch content, less sugar

Carbs are not the enemy. They provide so many important things for us. If you’re a woman, it’s usually healthiest to have some level of carbohydrates for proper hormonal function. Too little can cause a stressful situation for sensitive people which can wreak havoc on your midsection and your health. Plus, if you want to be “more toned” you need muscle, and carbs help to build muscle. If you’re still unsure, start small with some sweet potatoes or other potatoes, legumes, and squashes. Those are full of vitamins and minerals you need anyway. Legumes tend to have less of an impact on your blood sugar and I’m loving substituting regular pasta for red lentil or chickpea pasta. ⁠

Protein packed steak medallions

And finally, Protein: 

  • Popularly known for muscle building
  • Also makes up other important chemicals in the body necessary for proper functioning
  • Helps you to feel full
  • Aids in Digestion
  • Choose grass-fed, wild-caught, & pasture-raised meats and animal products when possible

Many of us have heard you need your protein but do you know all of the reasons why you need your protein? Protein isn’t just for weight loss or muscle building. ⁠⁠

  • Proteins are essential for building hormones. ⁠⁠
  • You need protein for insulin and glucagon for blood sugar balance. ⁠⁠
  • Protein is important in serotonin production which is a vital neurotransmitter for mood, sleep, digestion & more. ⁠⁠
  • Protein also affects your hormones of digestion, without it, our digestion suffers. It lets your stomach know to turn on and start digesting what you are eating. ⁠⁠
  • Protein makes up important cells (Antibodies) in your immune system.⁠⁠
  • Proteins build enzymes that play roles in many chemical reactions in the body that are necessary for function. ⁠⁠
  • Protein makes up hemoglobin which carries oxygen in our blood. ⁠⁠

I could go on. Do you know how much protein you need every day? It changes depending on your lifestyle and goals, but you will always need some level of protein.⁠⁠


Where can you find more information? 

Check out my “Food – What Should I Eat” Guide


And these Sources:

Allen L. H. (2012). Vitamin B-12. Advances in nutrition (Bethesda, Md.), 3(1), 54–55.


Basal Energy Expenditure: Harris-Benedict Equation. (n.d.). Cornell University.


Hand Size Portion Guide. (n.d.). Precision Nutrition. Retrieved February 10, 2023, from


Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci U S A.

1918 Dec;4(12):370-3. doi: 10.1073/pnas.4.12.370. PMID: 16576330; PMCID: PMC1091498. <>

Medeiros, D. & Wildman, R. (2019). Advanced human nutrition. Burlington, MA: Jones & Barlett


Nutritional Therapy Association. (2020). Basics of Nutrition Student Guide [PDF document].

Retrieved from: <>

Nutritional Therapy Association. (2020).  Macronutrients Guidelines & Fine-Tuning Handout [PDF


Pinto, J. T., & Zempleni, J. (2016). Riboflavin. Advances in nutrition (Bethesda, Md.), 7(5), 973–975.


Tortora, G., & Derrickson, B. (2019). Introduction to the Human Body (11th ed.). John Wiley & Sons,


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