Download Meaning of Macros - Vision Personal Training

Why you have been given nutrition macros and
what do they mean?
Now that you have completed all initials steps in Getting Started with your health goals, you have
been given your own personal macronutrient goals. So what is a macronutrient? It is a nutrient that
the body requires for optimum health in relatively large amounts - eg Carbohydrates, Protein and Fats
(plus water). They provide energy to the body as well as perform several other vital functions. The
vitamins and minerals contained within these food groups are known as micronutrients.
Please note that these are specific to you, your body type and your current goal. If you wish to change
your goal at a later date these will be recalculated to ensure you are on track to either lose fat or gain
muscle.
When completing your daily eating plan you should aim to get as close as possible to the macro goal,
plus or minus 10 is considered excellent. Should you exceed or not meet your goals one day, then do
not beat yourself up, simply assess your food diary and see which areas could be improved upon to
prevent a repeat occurrence.
When attempting to meet your macro requirements it is recommended that you:
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Meet the goals in 5-6 meals.
Incorporate protein and carbohydrates into each meal..
Reduce the amount of carbohydrate intake as the day progresses (if fat loss is the goal).
Choose low GI foods in the early part of the day.
Choose foods that are high in vitamins and minerals.
Increase the amount of protein and 'good' fat as the day progresses.
Eliminate 'sugars' and 'bad' fats where possible.
Select foods you like and can realistically prepare.
So let's find out more about each macronutrient:
Carbohydrate
Carbohydrates contain 16kj of energy per gram.
Many diets in the market place recommend eliminating carbohydrates if they wish to lose weight and
as such they have gained negative press. This is simply not the case, starches and sugars are our
major source of energy as well as essential fibre.
Carbohydrates can be classified into two groups - simple and complex. Simple carbohydrates (or
sugars) are very energy dense and absorbed quickly into the body. Naturally occurring sugars are
found in honey, fruit and milk, whilst processed sugars come in the form of lollies, table sugar and
molasses. To reduce your sugar intake, foods such as chocolate, biscuits, cakes, baked chips,
pastries and sweets should be limited.
Complex carbohydrates can be found in whole foods such as cereals, grains, breads, pasta, rice and
starchy vegetables such as potato, pumpkin or squash. Not only are these slower digesting foods,
meaning you feel fuller for longer when you eat them but you will also have a sustained energy
release. They also provide essential fibre to maintain a healthy digestive system.
It is recommended to choose wholegrain versions of white processed food for maximum health
benefits, for example substitute white bread with wholegrain, normal pasta with wholemeal pasta,
white rice with brown as well as remove processed cereals for a more nutritious muesli or oats option.
Fibrous vegetables such as spinach, bok choy, salad greens, cucumber, tomato, celery, green beans,
broccoli and cauliflower are full of nutrients whilst being low in energy. It is possible to eat a lot of
these foods without over spilling on your carbohydrate requirements and you should look to fill your
plate with these.
Carbohydrate intake should be higher at the start of your day and tapered off towards the end.
Complex carbohydrates are recommended to be eaten at breakfast to provide a sustained energy
release to keep you going until your next meal. As your day ends your plate should be filled with fresh
salad and/or vegetables.
Protein
Protein contains 17kj of energy per gram.
Protein contains amino acids which are considered to be the building blocks of life as they are
responsible for the repair, growth and regeneration of all cells within the body. Protein provides satiety
and is recommended to be eaten at every meal to avoid over-consumption of carbohydrates.
Protein in the past has been associated with being fattening due to high protein foods often containing
high levels of saturated fat - think chicken with skin on, fatty cuts of meat, hamburgers and sausages.
The best choices of lean protein to choose include chicken breast (no skin), turkey, fish, kangaroo,
seafood, lean steak, healthy heart mince and eggs. Protein doesn't only come from meat, you can
also find it in tofu, lentils, legumes and grains such as quinoa.
Fat
Fat contains 37kj of energy per gram.
We need a portion of fat in our diet as it is essential for maintaining blood sugar levels, manufacturing
hormones and transportation of vitamins A, D, E & K. The trouble is many people tend to eat the
wrong fats - that is saturated and hydrogenated that is found in fast food, ice cream, margarine,
butter, cheese and chocolate.
Good fats come from monounsaturated sources such as olive, canola and peanut oils as well as
avocado, nuts and seeds. The key is to remember to keep the portion size small.
Polyunsaturated fats provide the essential omega 3's and 6's. Omega 3's are abundant in fish,
particularly salmon, mackerel and sardines as well as walnuts and linseeds. These fats actually help
prevent blood clotting. Omega 6's are found in foods that come from plant sources such as sunflower,
corn and safflower oil as well as sesame and sunflower seeds.
Water
Our body is comprised of predominantly water and is vital to health is as it plays a vital role in nearly
every bodily function from digestion, nutrient absorption, circulation, toxin removal and temperature
regulation. It is recommended to drink minimum of 2 litres of water daily.
For more information on these individual macronutrients please check out the associated videos on
VisionTV or refer to the Ready, Set, Go book.