What foods to eat according to macros

jdshuman4
jdshuman4 Posts: 2 Member
in Food and Nutrition
Just wondering what foods that are good to eat in each category of macros depending on my day?

For Example if I’m low on fat for the day what foods are good to eat that have fat. Then the same for Carbs and Protein.

Thanks in advance!

Replies

  • LyndaBSS
    LyndaBSS Posts: 6,964 Member
    Start off by eating your normal foods. See where they fall in the macros. Tweak as necessary, if your macros are important to you.

    I don't pay much attention to the macros. I focus on staying in a calorie deficit and lose weight.

    Good luck!
  • jdshuman4
    jdshuman4 Posts: 2 Member
    Ok cool. I am eating healthier because I have a lot to loose but some of my macros are off.

    I really appreciate the advice
  • LyndaBSS
    LyndaBSS Posts: 6,964 Member
    You're welcome. ☺
  • kimny72
    kimny72 Posts: 16,011 Member
    jdshuman4 wrote: »
    Ok cool. I am eating healthier because I have a lot to loose but some of my macros are off.

    I really appreciate the advice

    Your macros don't have to be perfect, just a rough guide.
    Many of us look at the protein and fat goals as minimums to try to exceed and let carbs fall where they may.
    Plus as you get some experience logging, it gets easier. I also try to prelog a meal I'm planning to have, then see how it affects my numbers for the day and tweak accordingly. Other days I want what I want and as long as it fits in my calories, to heck with the macros :smiley:

    Unless of course you have a medical reason to have your macros a certain way, in that case the answer might be different.
  • barryseward
    barryseward Posts: 6 Member
    I saw this link for carbs. https://www.mensjournal.com/food-drink/healthy-food-10-best-sources-carbs/ I try to stay away from the carbs that are in white bread and donuts. For Protein I like to eat tuna and protein shakes, and for fat, I like to eat almonds and the omega 3 fats in tuna are of the healthy variety. Those are some foods that are healthy and will boost the macros that I like to eat when I am dieting and working out. I think that is closer to what you are asking but I agree that calorie in vs calorie out with some exercise is the best bet. Of course, what do I know, I tend to yo-yo, so find what works for you and what you like.
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    LyndaBSS wrote: »
    Start off by eating your normal foods. See where they fall in the macros. Tweak as necessary, if your macros are important to you.

    I don't pay much attention to the macros. I focus on staying in a calorie deficit and lose weight.

    Good luck!

    This is great advice.
    jdshuman4 wrote: »
    Just wondering what foods that are good to eat in each category of macros depending on my day?

    For Example if I’m low on fat for the day what foods are good to eat that have fat. Then the same for Carbs and Protein.

    No need to hit macros exactly, they are a rough guideline and can be tweaked based on what works for you.

    That said, it's helpful to have a good general idea of what foods include what macros, and looking at your own diary can be the best learning tool for that.

    Basic advice:

    Protein -- meat (also fat depending on the cut), including fish, beans and lentils (also carbs), eggs (also fat), dairy (also fat and carbs depending -- skim or 0% has no fat, something like cheese has lots of fat but almost no carbs).

    Fat -- oils/butter will have basically just fat. Nuts and avocados have fat and carbs (nuts also have some protein). Eggs have fat and protein.

    Carbs -- vegetables are low in everything but are predominantly carbs with a little protein. Fruit is mainly carbs. Starches like potatoes and sweet potatoes (plain) are mainly carbs, and so are plain grains (although they also have a little protein). Plain sugar or flour is a carb. Bread and rice and plain pasta and corn are grains, so mostly carbs.

    Mixed fat and carbs -- in addition to what's mentioned above, most dessert type foods like donuts, cookies, cakes, etc. are fat and carbs, often more cals from fat than carbs, even though some call them carbs (which I always find odd).

    Mixed protein, fat, and carbs -- pasta with a sauce and meat, pizza, a burger, rice with stirfried veg and meat, etc.

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