Macro/ Micro Nutrients

ils_1231

Hey all,

I understand macronutrients, but what exactly constitutes as a micronutrient. Is it good to pay attention to macros over micros or should all things be considered??

Kitship

Macros > Micros.

Macros = Protein, Fat and Carbs

Micros = everything else.

Unless you have a medical issue (such as Diabetes), you don't really need to worry about micros. :flowerforyou:

ils_1231

perfect -- thank you

diannethegeek

Micronutrients are all of those vitamins and minerals the cereal boxes promote. Everything from calcium, potassium, and iron, to vitamins A, B, C, and D. Depending on your particular medical needs, you may want/need to track some or none at all. Assuming no medical conditions, you should get plenty of micronutrients as long as you're eating a varied diet and getting your veggies.

marcobuddha

Something else to consider about Macros are what each one consists of.

For example:
Proteins are a combination of Amino Acids, which ones do you need most and where do they naturally occur?
Carbs: Simple or Complex? Sugar, starch, Fiber Not all created equally. Refined or naturally occuring.
Fats: Saturated, Monounsaturated or Poly unsaturated. What do your foods consist of mainly?

Some advocate minimizing saturated fats, but there are some that are good. If you break these down even further to the fatty acid composition, you get acids like palmitic, stearic, lauric, myritic, etc. Some are good, like Stearic and Lauric, and some not so good like Palmitic and Myritic. But then there are many schools of thoughts out there surrounding the benefits or risks of the various fats.

The key for me is in the underestanding of these micros as they pertain to how your body reacts to them. There is no "one size fits all' for any theory for fitness or nutrition. You have to learn how your body works with everything and tweak as you go.

Try something and track the results, tweak and see what changes occur.

You can gain weight even in caloric deficit if your calories are not coming from the right foods for your body. Again, one can look at body types like ectomorph, mesomorph or endomorph and determine the macro ratios for each, but there are theories that speak against the notion of body types having any impact.

The reality is that for every theory that is supported by science, there is another that goes against it that is supported by science. It's like a version of creationism vs evolution. Both sides believe they have enough evidence to support their theory, yet both can't be right. Or can they?

Having enough understanding of how the macros breakdown and how to tweak them by adjusting the types and portion sizes of the foods you eat will go a long way to learning how your body reacts to foods.

The key is to have fun with it, track it without obsessing about it too much. Obsessing can lead to stress which can produce the opposite of your desired results. Plus if it feels too much like work, you're less likely to stick with it.

mreeves261

Macros > Micros.

Macros = Protein, Fat and Carbs

Micros = everything else.

Unless you have a medical issue (such as Diabetes), you don't really need to worry about micros. :flowerforyou:

Macros > Micros. = YES

Macros = Protein, Fat and Carbs = YES

Micros = everything else. = YES

Unless you have a medical issue (such as Diabetes), you don't really need to worry about micros. =NO, NO, NO

Micro deficiencies can cause serious medical issues! It's best to have blood work done along with a yearly physical to monitor for micro deficiencies. Just a few of the more common deficiencies women have, Vit D, Calcium, Iron. These are all necessary to good health and also not something you should take (except calcium) without doctors supervision. If you are eating at a deficit it is highly likely you are not reaching you RDA for your micros and should think about a mutli-vitamin supplement. But again this is something you should discuss with your DOCTOR after having blood work done.

tennisdude2004

Hi

This link should help.

Good luck

http://dietdatabase.com/macronutrients-and-micronutrients/

ils_1231

Thanks everyone going to do more hw on this!!

Rocbola

Unless you have a medical issue (such as Diabetes), you don't really need to worry about micros. :flowerforyou:

If you don't want medical issues, such as diabetes, you might want to eat some foods that contain micro-nutrients. Micro-nutrients are not optional; your body needs them.

You don't have to worry about any specifics, though. No need to track them, just include into your daily routine eating the foods that contain a significant load of micro-nutrients, i.e. fruits and vegetables.

strommer

Read, "Eat to Live" by Dr. Joel Fuhrman.... amazing book

lorib642

How concerned should I be with micros? I am looking at calories and macros. I take a multivitamin. I am drinking protein shakes (1-2) made with ice, milk, whey protein and fruit. today it is berries other times bananas or something else. I mean them to be snacks but they are pretty filling so they end up being a meal sometimes. They are not meant to be meal replacements. My son ;likes them also but he just drinks them as a snack. They do bump up my protein intake and like I said they are filling.