Recommended Macronutrient Sources
- Corey Tess | Core Consulting
- Jun 19, 2024
- 2 min read
Consider what's on your plate: a balanced mix of colors, different types of macronutrients, and essential micronutrients, all in the right portions. This is key to creating meals that are both nutritious and delicious. Aim to include something from each macronutrient group listed to ensure you're getting a well-rounded diet and enjoying your food at every meal.
Protein:
Important for muscle repair and growth
Sources: meat, fish, poultry, dairy, plant-based sources (legumes, nuts, seeds)
Complete vs. incomplete proteins: Complete proteins provide all nine essential amino acids that our bodies cannot naturally make, whereas incomplete protein sources offer some of the nine, but not all of them. Overall, animal protein is considered to be complete while plant protein is usually considered to be incomplete. That being said, there are always alternative options for achieving optimal intake.
Eggs
Boneless Skinless Chicken Breast**
Lean Fish (ex: Salmon)
Tuna
Shellfish (ex: Mussels)
Lean Ground Turkey
Lean Ground Chicken
Lean Beef
Boneless Skinless Turkey Breast or Deli Turkey
Chicken Sausage
Buffalo or Bison
Venison
Ostrich
Caribou
Approved Protein Shake
Peanut Butter
Veggie Burger
Beans (Lentils, Black, etc.)
Fats
Role in hormone production and nutrient absorption
Sources: unsaturated fats (avocado, olive oil, nuts), saturated fats (butter, coconut oil), trans fats (processed foods)
Healthy fats vs. unhealthy fats: Healthy fats, such as those in avocados and olive oil, support heart health and nutrient absorption. Unhealthy fats, like trans fats in processed foods, can increase the risk of heart disease and should be limited in a balanced diet.
Avocado
Olive Oil
Nuts (peanuts, pecans, almonds etc.)
Flax
Hemp
Omega-3 (chia, flax, hemp, walnuts, fish oils, algae)
Omega-6 (nuts, seeds, whole grains)
Carbohydrates (Category 1)
Important in energy production and dietary fiber
Sources: grains, fruits, vegetables, legumes
Simple vs. complex carbohydrates: Carbohydrates are classified into simple and complex types based on their chemical structure and how quickly they are digested and absorbed by the body.
Simple Carbohydrates: These are composed of one or two sugar units. They are quickly digested and absorbed, leading to rapid spikes in blood sugar levels. Examples include table sugar (sucrose), honey, and fruit juices.
Complex Carbohydrates: These are made up of longer chains of sugar molecules, which take longer to break down and provide a more sustained release of energy. They include whole grains, legumes, and starchy vegetables like potatoes.
Can be consumed after 5 pm.
YES, VEGGIES COUNT AS CARBS!! 🫨
Kale
Spinach
Carrots
Broccoli
Asparagus
Artichokes
Brussels Sprouts
Cucumber
Celery (burns extra calories as you consume)
Cauliflower
Cabbage
Green Beans
Salad Greens (‘Iceberg’ Lettuce doesn't have as many nutrients)**
Peas
Carbohydrates (Category 2)
To be consumed before 5 pm and training.
Oatmeal
Overnight Oats
Rice
Berries (aids in reducing belly fat)
Apples
Bananas
Pineapples
Grapefruit (burns fat cells)
Other Fruit
Peanut Butter
Unsalted Nuts/Trail Mix (contains healthy fat)
Quest Protein Bar
Think Thin Protein Bar
Whole Grain or Ezekiel Bread
Whole Grain English Muffins
Potato with Skin
Sweet Potato with Skin
Beans
Quinoa
Lentils
Rice Cakes
Kale Chips
Almond or Oat Milk (Tip: I love using a small splash of chocolate almond milk in my coffee in replacement of white sugar, milk, or cream!)
Still unsure how much to eat or how to put together an eating schedule?
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