Fats, Carbs, Protein and Fiber 101 (+ examples!)
Counting calories and macronutrients isn’t for everyone (in fact, its not for many people - including myself). Especially if you have a past history of disordered eating, calorie counting is a really bad idea.
I don’t ever insist that anyone track and weigh all their food. I believe this approach is helpful and sustainable for some people, but for most of us it’s tedious and will likely lead to a bad/obsessive relationship with food. Plus, it’s pretty hard and awkward to go out to a great restaurant if you are tied to exact macros and a food scale, bring a pre-portioned meal to a friend’s dinner party, or eat all of your meals at home.
I’m not one of those people who counts everything (i track nothing), but I believe that understanding the importance of adequate carbs, protein, fats and fiber is important and empowering. Food is fuel! A couple basic guidelines:
Read to the end for healthy snack options you can find at CVS/Walgreens/Safeway when you’re on the run or away from home!
Fiber: Aim for 25-30g/day. Fiber helps aid digestion by picking up waste left in the gastrointestinal system that your body can’t use, and keeps our bathroom visits regular. It also helps the body keep hormones balanced (good digestion is related to good hormonal balance).
Protein: as discussed in a recent post, aim for at least .8-1g per kg of bodyweight each day. It’s filling and helps you build muscle - all your hard work in the gym shouldn’t go to waste due to inadequate intake! Overall daily intake is key, but if you’re really crushing it try challenging yourself to split intake amongst meals. Make protein intake close to your workouts a priority!
Carbs: If you’re just beginning to think about this stuff, just fill the rest of your diet (after adequate protein) with carbs and fats! Don’t worry about the exact ratio of fats to carbs until you’ve got that down. More experienced? Trying to gain muscle? Aim for 2.5-3g/lb of bodyweight! Many people think lack of protein is the culprit when they aren’t building muscle when in reality you (usually) need MORE carbs than protein in your daily intake.
Fats. Fats are important for energy level, satiety, hormonal balance, and much more. However, intake requirements aren’t as dependent on activity/exercise. Let fats take up the remainder of your daily intake.
Be flexible! These basic guidelines work for most people, but tons of diets you hear about can be effective as long as they’re sustainable and enjoyable for you! Experiment to find what works for you and come back to these guidelines if you’re feeling low energy, having trouble with digestion, or not building muscle when you’re working hard in the gym. Think of them as tools to pull out when you’re not m a good diet is a healthy diet that you can adhere to long term.
Alcohol? It’s not a carb, protein or fat. Check this post out!
Common sources of dietary fiber (these usually double as carb sources!)
Daily goal: 25-30g
1c lentils = 15g
1c black beans = 15g
1c raspberries = 8g
1c blackberries = 7g
1c cooked oatmeal = 4g
1 tablespoon raw chia seeds = 5g
2 tablespoons flax seeds = 4g fiber
~3-5 figs = 5g fiber
Example protein sources:
Struggling to get enough protein in? Try keeping some of these stocked!
Egg whites
Chicken breast
Chicken thigh*
Lean (96%) bison
Lean (99%) turkey
Lean (96%) beef
Low fat cottage cheese
Non fat and low fat yogurt
Tuna (canned for tuna sandwich)
Shrimp
Scallops
Tilapia and other white fish
Collagen powders
Bone broths
Example protein/fat sources (many animal products fall here!)
Hummus
Higher fat % beef, bison
Chicken thigh
Salmon
Bacon/pork
Nuts
Nut butters
Cheese
Full fat dairy products
Avocado*
Example sources of healthy fat
Olive oil
Avocado oil
Coconut oil
Butter
Ghee
Salad dressings
Mayonnaise
Example carb sources:
High Quality Bread - sourdough, sprouted wheat, WHOLE wheat (NOT MULTIGRAIN!)
Rice (all are good - brown has more fiber!)
Lentils and beans (also good for protein!)
Oatmeal (rolled or steel cut)
Sweet potatoes
Quinoa & other less common grains
Root vegetables
Squash
Pastas and alternative pastas (chickpea, brown rice, quinoa)
Fruit
Good quality honey
Real maple syrup
Good quality cereal and granola
Easy packaged snacks ideas
Struggling to find healthy snacks? Try keeping some of these stocked at home. Most are available at CVS/Walgreens or basic grocery stores, so they’re good to look for on the run as well!
Perfect bar
Rx-bar
Epic bar
Vega protein powder (and other clean protein powders)
Beef jerky
String cheeses (~70 calories with ~7g protein!)
Pre-sliced deli meats
Personal sized greek yogurts (wondering how to choose the right yogurt? Check my yogurt instagram post!)
Hardboiled eggs
Rice Cakes (good for spreading other stuff on or adding volume to a meal!)
Single serving nut butters like Rx bar brand or Justin’s
Smart food popcorn in many flavors (another high volume option if you are hungry a lot!)