In today’s world, with so many fad diets, health “influencers,” and seemingly contradictory studies, it’s easy to feel confused about what healthy eating really means. If you’ve ever tried a diet that was hard to stick to and gave up in frustration, you’re not alone!
Many people, especially those looking to lose weight, have learned weight loss is simply “calories in versus calories out.” It sounds easy: eat fewer calories than you burn, and the weight will come off. But if you’ve ever tried this approach, it may have been more complicated than expected.
When you simply cut calories without paying attention to the foods you’re eating, you may lose a few pounds at first. However, when hunger strikes, you start reaching for snacks. This can be discouraging and make you feel like you’re back to where you started.
Not all calories are created equal.
Eating 100 calories of broccoli provides your body with fiber, vitamins, and minerals that help boost metabolism and burn fat. Consuming 100 calories from soda offers none of those benefits. The sugar in soda raises your insulin levels. This leads to more fat storage. It also increases cortisol, which signals your body to store even more fat.
This is why the simple calories-in, calories-out equation often leads to frustration and slow progress.
There’s a more sustainable way to reach your health goals. The key to lasting weight loss and wellness is a balanced approach with macronutrients in mind. This approach nourishes your body and supports your metabolism. It also helps you feel satisfied without feeling deprived.
Understanding Macronutrients: The Building Blocks of a Healthy Diet
Let’s start with the basics: macronutrients, or “macros.” Macronutrients are the nutrients your body needs in large amounts—carbohydrates, protein, and fats. They provide the calories that fuel you.
Each macronutrient has a special role in how your body works. Knowing how they work together can help you make a healthy eating plan.
Carbohydrates provide 4 calories per gram. They’re your body’s main source of energy. Carbs are important for brain function and physical activity.
Protein has 4 calories per gram. It’s essential for building and repairing tissues. Protein also helps regulate hormones, boosts immune function, and supports overall health.
Fat has 9 calories per gram. It supports cell structure, brain health, and the absorption of fat-soluble vitamins. It also helps you feel full after meals.
It’s important to balance these macronutrients in a way that supports your body’s needs. And if you’re trying to lose weight, understanding how many calories and macronutrients you need each day can help you create a healthy meal plan.
Protein: The Foundation of Your Diet
Protein, including collagen, is arguably the most important macronutrient for weight loss and overall health. It plays a key role in muscle building, tissue repair, hormone regulation, hair and skin health, and immune function. It also keeps you feeling full and satisfied after meals, making it easier to stick to your healthy eating plan.
Some great sources of protein include:
- Lean meats: poultry (and eggs), lean beef, pork, fish
- Dairy: Greek yogurt, cheese, milk
- Plant-based options: beans, lentils, tofu, quinoa, and hemp or chia seeds
Eating protein throughout the day will help you feel full. It will also maximize the benefits your body gets from protein. Try to consume about 20-30 grams at every meal and snack.
How much protein do you need?
The Recommended Dietary Allowance (RDA) for protein is 0.8-1 gram per kilogram of body weight. However, if you’re moderately active, aim for 1.2-2 grams of protein per kilogram of body weight
To calculate your protein needs:
- Divide your weight in pounds by 2.2 to get your weight in kilograms.
- Multiply your weight in kilograms by 1.2 and 2 to get your daily protein range.
For example, if you weigh 150 pounds:
- 150 pounds ÷ 2.2 = 68 kg
- 68 kg x 1.2 = 81.6 grams
- 68 kg x 2.0 = 136 grams
You’d need between 81-136 grams of protein per day.
Fats: The Truth About Dietary Fat
Contrary to popular belief, not all fats are bad. In fact, fats are essential for brain health, cellular function, hormone production, hair and skin health, and nutrient absorption. They also help you feel full after meals, preventing overeating.
Understanding different types of fat is important for making healthy choices:
- Monounsaturated fats are heart-healthy and found in foods like olive oil, avocados, and nuts.
- Polyunsaturated fats include omega-3 fatty acids, which reduce inflammation and support brain health. You’ll find them in foods like walnuts, chia seeds, and flaxseeds.
- Saturated fats should be limited as they can raise cholesterol levels. They’re found in butter, red meat, coconut oil, and full-fat dairy products.
To get the right balance, add healthy fats to your meals. Use sources like olive oil, nuts, seeds, and avocados. These fats not only taste delicious but also provide long-lasting energy.
How much dietary fat do you need?
The Dietary Guidelines for Americans recommend your fat intake be no more than 25-30% of your daily calories, with less than 10% coming from saturated fat. The recommended daily omega-3 intake is 1.1-1.6 grams per day.
Carbohydrates: Fuel for Your Body and Brain
Carbs often get a bad reputation, but they are an essential part of a healthy diet. Carbohydrates are your body’s main source of energy, especially for your brain and muscles. They also provide fiber, which is crucial for cardiovascular health along with digestion and gut health. Your mood can also get a boost from healthy carbs.
There are two types of carbohydrates:
- Complex carbohydrates include whole grains, vegetables, fruit, and legumes. These provide a steady source of energy and are packed with fiber.
- Simple carbohydrates include processed foods and sugary drinks and snacks, which cause rapid spikes in blood sugar and lead to energy crashes.
Make sure to include plenty of fiber in your diet. You can supplement dietary fiber, but for optimal health, focus on eating your complex carbs in foods like brown rice, oats, quinoa, and sweet potatoes. These will give you sustained energy without causing blood sugar spikes.
How many carbohydrates do you need?
The RDA is 130 grams per day. This is the minimum that the brain needs to function optimally. The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Most people are getting around 15 grams per day, there’s a lot of room for improvement!
A Sustainable Approach to Healthy Eating
Healthy eating doesn’t have to be complicated or restrictive. By eating whole, unprocessed foods and balancing your macronutrients, you can create a healthy eating plan. This plan will nourish your body and support your long-term health.
The key to success is consistency. You don’t need to count every calorie or track every gram of protein forever. Instead, focus on building balanced meals, listening to your body’s hunger cues, and making adjustments as needed. Over time, you’ll develop a healthy relationship with food that supports your overall well-being.
Are you ready to activate a sustainable, balanced eating plan that helps you feel your best? Start by making small changes, focusing on whole foods, and enjoying the process of nourishing your body!
