Basic 101: Guide to 'macros' and 'micros'

Long story short, macronutrients refer to the main nutritional components, including carbohydrates, fats, and proteins. Micronutrients, on the other hand, consist of smaller elements like specific vitamins and minerals, such as calcium, zinc, and vitamin B. As you can imagine both macros and micros are important to track if you want to get a complete picture of what you're consuming. 

How do I count macronutrients? 

Since macronutrients typically refer to the main nutritional components listed above, they are measured in grams. Specifically X calorie per gram. Macronutrients also contains micronutrients but people typically do not track micros as much as macros as it can be a difficult approach.

How do I count micronutrients? 

Micronutrients, on the other hand, are mostly measured in milligrams or micrograms. For example, calcium, iron, vitamin B-6, vitamin B-12, zinc, iron, and more. 

What do macronutrients do? 

Now that we know macronutrients consist of carbohydrates, fats, and proteins, we can start to appreciate the role each of these macronutrients play in providing us major sources in energy and health.

Proteins

Proteins are very important to us because it helps our body to grow, maintain, and repair body tissues and, muscle mass. The human body requires around 20 different types of amino acids (building blocks of protein), but we can produce only 11 of them. The other 9 essential amino acids we need to make proteins in our body come from our food. 

Complete proteins vs. incomplete proteins

A food is considered a complete protein when it contains all 9 essential amino acids that our body can’t produce on its own. By comparison, incomplete proteins contain some, but not all, of the essential amino acids, and in various amounts. 

Complete proteins contain all nine essential amino acids in consistent amounts. Complete protein sources include things like:

• Fish

• Poultry

• Eggs

• Beef

• Pork

• Dairy

• Whole sources of soy (like tofu, edamame, tempeh and miso)

Incomplete proteins are typically plant-based. Such as:

• Legumes (beans, peas, lentils)

• Nuts

• Seeds

• Whole grains

• Vegetables

How much protein do I need?

A general recommendation for healthy adults is to eat at least 0.36 grams of protein per pound of your body weight each day. So, take your weight and multiply it by 0.36 and that’s how much protein you need, either from complete proteins or a range of incomplete proteins.

But in reality, some people may need more protein on the daily, depending on their activity level and general health. For example, a person who runs 5 miles a day and lifts weights three days a week, they’re going to need a lot more protein than a peer of similar biographical profile who gets their exercise from walking around the block a few days a week.

Timing also matters a lot for protein intake. 

Humans can only absorb about 25 to 40 grams of protein per meal. Therefore, spacing your protein intake out is crucial. 

Unsure how many grams of protein are in your food? Use your hand as a guide. An appropriate serving of protein is generally about the size of the palm of your hand.

Carbohydrates

Carbs get a bad rap, but they’re a must-have macronutrient for a balanced diet. If you're feeling sluggish and moody, chances are you have not consumed enough carbohydrates and therefore low in blood sugar. Our bodies convert these macronutrients — which include fiber, starches, and sugar — into glucose to give us the energy we need to function day in and day out. But not all carbs are created equal.

• Simple carbs: These are sugars that are naturally found in fruit or added into comfort foods like candy, soda, white bread, and ice cream. That crash you are experiencing after consuming a lot of sugar? It is because your body broke these simple carbs down quickly for energy. Simple carbs are best consumed in moderation.

• Complex carbs: These are the holy grail of carbs. They take longer to digest, which is ideal for managing your weight and some health conditions like diabetes. You’ll find these macronutrients in foods like whole grains, vegetables, and legumes (think: peas and beans). These healthier carbs will give your body what it needs to function at its best.

Fats

Another macronutrient that gets a bad rep, but fats are vital to fueling many major body functions. Unsaturated fats, specifically polyunsaturated fats, contain essential fatty acids omega 3 and omega 6, neither of which are naturally produced in our bodies. And fat helps us store energy to fight illnesses or survive if we go into fasting mode. 

But similar to proteins and carbs, some fats are better than others.

There are two types of fat:

• Unsaturated fats are your beneficial fats, helping you improve your blood cholesterol levels and ease inflammation, among other benefits. To pack in these “good” fats, you’ll want to eat more plant foods like nuts, seeds, and vegetable oils.

• Saturated fats aren’t as health-promoting. These fats increase LDL, the bad cholesterol and increase your risk for heart disease and stroke. Foods like pizza, red meats, cookies, and fast food, ultra processed foods should be minimally consumed. 

What do micronutrients do? 

As mentioned above, micronutrients  are vitamins and minerals. These nutrients are involved in an incredible array of reactions including those that:

• Turn on/off genes

• Transform nutrients into energy

• Form new tissues

• Clean up free radical damage

• Maintain organs and systems

There are two types of vitamins: water soluble and fat soluble.

Water Soluble Vitamins

As the name suggests, water-soluble vitamins dissolve in water and are excreted through urine rather than stored in the body.

Water-soluble vitamins include:

• Thiamin

• Riboflavin

• Niacin

• Vitamin B6

• Vitamin B12

• Folate

• Pantothenic acid

• Choline

• Vitamin C

• Biotin

Fat Soluble Vitamins

Fat-soluble vitamins dissolve in fat and are stored in the liver. They can be toxic in excessive quantities.

Fat-soluble vitamins include:

• Vitamin A

• Vitamin D

• Vitamin E

• Vitamin K

Minerals are grouped into two categories: macrominerals and trace elements.

Macrominerals are needed in larger quantities than trace elements. Some minerals like sodium and potassium, are also electrolytes, which are vital for muscle and nerve function, as well as fluid balance.

Macrominerals:

• Sodium

• Potassium

• Chloride

• Calcium

• Phosphorus

• Magnesium

Trace elements:

• Chromium

• Copper

• Fluoride

• Iodine

• Iron

• Manganese

• Molybdenum

• Selenium

• Zinc

Example of food sources for the following vitamins and minerals:

Vitamin A/B: Butternut squash, Carrots, Kale, Liver, Mango, Spinach, Sweet potatoes

Vitamin C: Bell peppers, Brussels sprouts, citrus fruits, tomato

Vitamin D: Sunshine, Eggs, Salmon, Tuna, Fortified milk

Vitamin E: Fortified cereals, seeds, nuts, vegetable oil

Vitamin K: Asparagus, Broccoli, Brussels sprouts, Dark leafy greens

Calcium: Cheese, Fortified cereals, Milk and Soy milk, Yogurt

Iodine: Baked potato with skin on, Cod, Dried seaweed, Iodized salt, Milk

Iron: Beans, Red meats, Clams, Dark leafy greens, Liver, Nuts, Pumpkin seeds

Potassium: Baked potato with skin on, Beans, Dark leafy greens, Dried apricots

Sodium: Cheese, Deli meats, Salt, Soy sauce, Pickled foods

Zinc: Red meats, Coca, Oysters, Pumpkin seeds, wheat germ

Micronutrients you should focus on

The following micronutrients are typically not consumed as much but should be focused on:

Choline is important for brain function, fat metabolism and cell integrity. Research suggests most people consume less than the adequate amounts of choline, which appears to impact the liver, heart and neurological system.

Food sources: Beef, eggs, soybeans, chicken, fish, mushroom, potatoes and wheat germ.

Vitamin D increases calcium absorption from the gut and is an important nutrient for bone health and immunity. Vitamin D is hard to find in food but can be synthesized internally from sunlight exposure and cholesterol. The problem is many of us don’t get enough sunlight to meet our vitamin D requirements, particularly during the winter. As a result, many people (unknowingly) have low vitamin-D levels.

Food sources: Cod liver oil, salmon, sardines, egg yolk, vitamin-D fortified milk and yogurt.

Calcium is well-known for its bone-building benefits, but that’s not all it does. It’s also important for heart and muscle function. Many people have ditched dairy in favor of plant-based options, however, not all plant-milks are fortified with calcium. Consequently, many people fall short of the daily calcium recommendations.

Food sources: Milk, yogurt, cheese, fortified plant-based dairy alternatives, tofu made with calcium, sardines, kale and Chinese cabbage.

Vitamin B12 only occurs naturally in animal products. Vegans and vegetarians need to consume fortified foods like cereals or nutritional yeast or consider a supplement to achieve adequate intake. B12 is involved in a variety of bodily processes and deficiency can lead to neurological damage, changes in behavior and mood, and fatigue, among other things.

Iron is found in some plant-based products like legumes, spinach and tofu. This type of iron tends to be less bioavailable than that found in meat. Vegetarians and vegans should incorporate iron-rich plant foods daily, and consume sources of iron with vitamin C to increase absorption. Iron deficiency anemia can dramatically impact energy levels and immunity.

Zinc is found in some plant-based foods like beans and nuts, however, like iron, zinc in plant-based food tends to be less bioavailable than zinc in animal products. Zinc is a catalyst for many enzymes and is involved in immunity, wound healing and cell division. Vegetarians and vegans should incorporate zinc-rich plant foods most days of the week.

Calcium are typically found in abundance among dairy products and cutting them out can result in inadequate calcium intake. Vegetarians who avoid dairy and vegans need to incorporate a wide variety of calcium-rich plant foods like kale, fortified cereals, fortified plant milk, tofu made with calcium, broccoli and Chinese cabbage to meet their calcium needs. Inadequate calcium intake can impact bone health, particularly as we get older.

Sodium is physiologically necessary, but most of us get much more than we need. Eating too much salt is associated with high blood pressure, heart disease, poor bone health and kidney stones — and many of us can stand to benefit from reducing our sodium intake.

How to maximize your micronutrients intake

EAT THE RAINBOW

Aim for three vegetables at every meal, and vary your choices from day-to-day and week-to-week. Consider eating what’s in season as a way to change things up.

RULE OF 4

Aim for a combination of fruit and vegetables, whole-grain carbohydrates, lean protein and plant-based fat at every meal. Different food groups provide different nutrients!

SWITCH UP YOUR MENU

Add some new meals to your weekly rotation. Eat a combo of raw and cooked produce. Some nutrients are lost during cooking, while others become more concentrated. Eating a combo of both is your best bet for maximizing your micros.

OPT FOR WHOLE FOODS OVER SUPPLEMENTS

Some supplements contain massive micronutrient doses which could put you at greater risk for toxicity. Go for food first, and only supplement when you absolutely need to.

PAIR FOODS TOGETHER WISELY TO MAXIMIZE NUTRIENT ABSORPTION

• Iron-rich foods + vitamin C rich foods

• Calcium-rich foods + vitamin C rich foods

• Fat-soluble vitamins + plant-based oils

The GrubSmarter approach

Coming up in our product roadmap:

GrubSmarter allows user to set custom goals or to take advantage of our AI engine to personalize macro and micronutrient intake ranges for you. GrubSmarter will show a user’s intake of calories, macronutrients, and micronutrients in comparison to their goals, along with a quick snapshot of the top three foods contributing to their intake. Users will also be able to view their nutritional averages over the past week, month, quarter, and year. 

You will also be able to take advantage of product features such as 'Label Scanning' and a timeline-based food tracker to help visualize how your nutrition is spread across the day. This feature can be especially beneficial for athletes aiming to optimize protein intake around workouts or for those looking to improve their hydration consistency.