Macros (most bang for your buck)

Livin_Large
Livin_Large Posts: 104 Member
in Food and Nutrition
So I'm not only trying to keep my calories where I need them, but also working on getting my macros correct. What kinds of foods do you find are the most bang for you buck? I'm doing 40%protein 30% carbs, 30% fat. And I'm aiming for 30 grams of fiber (as I read in a group) I'm having a hard time getting fiber over 15 or so.

Replies

  • ZugTheMegasaurus
    ZugTheMegasaurus Posts: 801 Member
    I just had some low-sodium black beans (Goya brand) that have 7 proteins and 8 fibers per half-cup, so that might work for you. I prefer the low sodium (it has about a quarter of the sodium in the regular kind) and just sprinkle on a little onion powder and cayenne to add in the flavor.
  • Livin_Large
    Livin_Large Posts: 104 Member
    I just had some low-sodium black beans (Goya brand) that have 7 proteins and 8 fibers per half-cup, so that might work for you. I prefer the low sodium (it has about a quarter of the sodium in the regular kind) and just sprinkle on a little onion powder and cayenne to add in the flavor.

    what are the carbs though? I don't want to blow my carb intake on beans alone.
  • lizblizz28
    lizblizz28 Posts: 166
    I always have trouble with fiber... in addition to fruit/leafy greens, I take a fiber one weight management fiber supplement. It helps keep me from snacking when I'm not hungry and adds about 5 grams of fiber I think.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    I think % are tough to manage.....I target the following....At LEAST 1g protein / 1lb of LBM.......35 g fat / 1 lb ...........fill in the rest where needed/wanted.
  • karensoxfan
    karensoxfan Posts: 902 Member
    I usually do well with fiber eating 5+ servings of fruits & veggies daily. Even one serving of a high-fiber cereal or oatmeal can help too.
  • kayl3igh88
    kayl3igh88 Posts: 428 Member
    I eat Milk Choc Weetabix OatyBars at 79 cals, 12 carb, 2 fat, 1 sat fat, 2 protein, 5.5 fiber. And Alpen Light - Choc & Fudge bars at 65 cals, 11 carbs, 1 fat, 1 sat fat, 1 protein, 4 fiber.
  • UrbanRunner81
    UrbanRunner81 Posts: 1,207 Member
    I think % are tough to manage.....I target the following....At LEAST 1g protein / 1lb of LBM.......35 g fat / 1 lb ...........fill in the rest where needed/wanted.

    ^^^ agreed. I do 1g protein per lean body mass. around 0.5g * total weight. And the rest I don't really stress about.
  • CarrieAnne22
    CarrieAnne22 Posts: 231 Member
    I think % are tough to manage.....I target the following....At LEAST 1g protein / 1lb of LBM.......35 g fat / 1 lb ...........fill in the rest where needed/wanted.

    bump to remember this later. thank you!
  • mamamudbug
    mamamudbug Posts: 572 Member
    I think % are tough to manage.....I target the following....At LEAST 1g protein / 1lb of LBM.......35 g fat / 1 lb ...........fill in the rest where needed/wanted.


    My percentages are set like yours, based on this ^. I find on the days I hit my protein goal my carbs and fats pretty much stay in line.

    eta: as far as actual food goes, I have the best days when I incorporate basic foods... chicken, fish, fruit, veggies, oatmeal, cream of wheat, etc.

    I have %'s set like this because it's closer to my goals than mfp's default settings for my diary.
  • _Bob_
    _Bob_ Posts: 1,487 Member
    I take a fiber supplement at the end of the day to make sure I get my balance. and i always try to stay away from high carb and sodium foods. you can't go wrong with fresh veggies though.
  • prattep
    prattep Posts: 10 Member
    % are easier to manage if you follow the classic zone diet and it's block system. Unfortunately, MFP still skews the percentages on the summary :-(

    To answer the OP's question though, I think the following are the big macro winners in our house:
    .....Protein: Boneless, skinless chicken breast or venison
    ........Carb: Steamed broccoli and peppers
    ...........Fat: Olive oil, pistachios, and peanuts
  • mes1119
    mes1119 Posts: 1,082 Member
    I don't really look at percentage because I eat a different amount each day. I just make sure I hit 120g of protein and 40g of fats. Everything else is whatever I want.

    I find myself eating a lot of chicken breast, ground turkey, plain greek yogurt and whey protein to hit the mark.

    I also try to find a lot of carbs/fats that also are high in protein like couscous (and whole grains for that matter), peanut butter, almonds etc.

    I too, focus on getting high fiber, which is easy if you eat a lot of whole grains/veggies/fruits (AND NOT PROCESSED FOODS). I also track my sugar. I am almost always over and I'm working on making sure that is only from fruits/veggies/natural sugars like honey.
  • Karalopolous
    Karalopolous Posts: 574
    It's not the most delicious...but Kashi Go Lean cereal has 13 gr's protein and 10 gr's fiber in one serving. I pair that with greek yogurt, and you can easily get about 30 gr's protein and a third of your fiber.
    Also, the fiber one bars have alot of fiber.....peas have protein and fiber as well. Those are a few "go to" foods for me, to get that all inportant fiber.
  • Livin_Large
    Livin_Large Posts: 104 Member
    I don't really look at percentage because I eat a different amount each day. I just make sure I hit 120g of protein and 40g of fats. Everything else is whatever I want.

    I find myself eating a lot of chicken breast, ground turkey, plain greek yogurt and whey protein to hit the mark.

    I also try to find a lot of carbs/fats that also are high in protein like couscous (and whole grains for that matter), peanut butter, almonds etc.

    I too, focus on getting high fiber, which is easy if you eat a lot of whole grains/veggies/fruits (AND NOT PROCESSED FOODS). I also track my sugar. I am almost always over and I'm working on making sure that is only from fruits/veggies/natural sugars like honey.

    I haven't been eating much for processed foods. I'm trying to not eat too much fruit right now because of how high in sugar it is. And I'm trying to stay on the lower end of carbs. I guess I'll get a fiber supplement for now until I can get my levels up with food.
  • AngelAura777
    AngelAura777 Posts: 225 Member
    You shouldnt worry too much about the sugars from fruit because they are natural and not refined and fruits contain fibre too. I had a pear last night and it had 8g fibre. Avocados also have fibre

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