For years, many Americans ignored the critical value of macronutrients – our essential source of energy.  You might not have heard of the term “macronutrients” before, but you still eat them every day.  Over the past twenty years, many diet plans banished these vital nutrient in a misguided approach to losing weight. 

First there was the fat-free craze of the 90’s, ignoring evidence that healthy fats such as avocados, walnuts and olive oil can help you shed fat. For example, a study in the British Journal of Nutrition shows that adults who eat the most unsaturated fat have lower body mass indexes and less belly fat than those who eat the least.

Then, in the early years of the 21^st century, low carb diets like Atkins surged in popularity, urging people to cut carbs, even from fruits and vegetables, and maximize protein and fat.  However, some research disputes this notion.  For example, a 2014 study in the Public Library of Science, studied adults on two different diets with the same number of calories.  One was rich in whole grains and low in red meat and the other was low in whole grains and rich in red meat.  The adults on the diet rich in whole grains and low in red enhanced the diversity of their gut bacteria, lost more weight and decreased their body fat. 

Nutritionist Rania Batayneh suggests including all the macronutrients at each meal.  She recommends one serving of carbohydrates, one serving of protein and one serving of fat at every meal and snack.  “Because every meal or snack contains a protein, a carb and a fat, you’re supporting each structure and function of your body with nutrients every few hours, which leads to overall health and wellness," she adds.  By combining them at each meal, you can stay full longer, keep your blood sugar from spiking, prevent fat gain, and give your muscles a constant supply of protein for muscle growth.  It is important to note that some foods count as two different macronutrients.  For example, beans count as both a carb and protein, and cheese counts as a fat and protein. “Eating a variety and balance of macronutrients helps to ensure that you meet your micronutrient goals too, which are also key in promoting good health,” says Batayneh.  For example, proteins tend to be high in iron and zinc; carbs boast fiber and B vitamins; and fats offer omega-3 fatty acids and help absorb fat-soluble vitamins found in many fruits and vegetables. 

In terms of the benefits of getting your energy from macronutrients, Wesley Delbridge, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics recommends a focus on whole grains and unprocessed foods at every meal.  “All carbohydrates contain 4 calories per gram, but we are seeing that refined ones are adsorbed and stored differently in the body,” he says. “What I think is missing from the common American diet is that we aren’t focused on getting all of our macronutrients for every meal and snack. People wake up and have a granola bar and an apple for breakfast and think they are doing well. Not to knock apples, but without fat and protein in that breakfast, they are just going to be starving and tired in an hour,” he says. 

The American Heart Association recommends that no more than 30 percent of your daily calories come from fat (only 10 percent should be saturated fat). That leaves 70 percent or more of your calories to divvy up between protein and fat. There is debate over what that split should be, but dieticians generally recommend 40 to 60 percent of your total calories come from whole carbs and 20 to 30 percent from lean protein.

Macronutrients are critical to a healthy diet, and we should strive to incorporate them frequently in our meals and snacks.  Shoot for variety and healthy choices and you will be well on your way to meeting your nutrition and fitness goals.