One of the most interesting aspects of my health journey has been the realization of how macronutrients and micronutrients are key to my nutrition. Initially, I focused on burning more calories than I consumed to have a calorie deficit, but I realized that this was only part of the process. I knew that I couldn’t remain in a calorie deficit indefinitely.
This is where paying more attention to macronutrients and micronutrients gradually helped to improve the quality of my eating. My familiarity with macronutrients (carbohydrates, fats, and proteins) was mainly through diet jargon such as “low-carb” or “low-fat.” Quite honestly, I think probably emphasize protein way more than I need to at times. I certainly make sure to get my protein through foods like eggs, almonds, beans, poultry, and meat.
I also discovered ways to make sure I consumed a reasonable amount of healthy fat. Expert recommendations for daily consumption range from 20%-35%. Over time, I started getting most of my fat from avocados, almond butter or sunflower butter, cottage cheese (which isn’t so bad), almonds, and a range of meats – some good (lean beef, roast pork) and some not-so-great (bacon). I’m a work in progress. My most interesting and volatile experiences have been with carbohydrates. Some weeks, I limited most of my carb consumption to oatmeal, while I dabbled in all sorts of grains and pastas during other weeks. The recommended daily consumption for carbs ranges between 45%-65%, which is where I tend to fall, based on my logs in MyFitnessPal. However, the quality of my carbs has been all over the place.
One of my challenges has been to balance the carb consumption with sugar as some carbs eventually break down into sugar, which may or may not add any nutritional value or health benefits. While I enjoyed my oatmeal, pasta, rice, whole grain or wheat bread, I found staying away from daily consumption of fruit juices, sodas, and limiting my sweet treats to be quite helpful over time.
Through paying more attention to my daily macronutrients, I also realized the value of micronutrients in my food choices. Through healthier food choices I increased my intakes of nutrients like vitamin A, vitamin K, and calcium. While my ratio of macros and micros isn’t perfect, I’m rediscovering healthy foods that I previously ignored. For instance, I appreciate the variation of leafy green veggies that I can enjoy with natural herbs and seasonings!
When I started this journey, I eliminated easy-to-target habits like drive-thru fast food, most sodas, and unnecessary snacking after midnight. Once I appreciated the importance of macros and micros, my eating transformed by monitoring the nutritional value of my food. For example, my meals include more healthy fats (nuts or avocados) or more healthy carbs (whole grains or fruits).
I think paying attention to the quality of my nutrients has definitely made a difference in my health and well-being. As noted previously, I lost a considerable amount of weight, but I also improved my nutrition by monitoring food quality. I have come to appreciate how macronutrients and micronutrients are key for my nutrition and sustained health.