You’ve probably heard about balancing your macros—tracking fat, protein, and carbohydrates in relation to managing weight. But did you know there’s an even more compelling reason to figure out your unique macro balance? Balanced macros can be a game-changer for those with autoimmune conditions, fluctuating energy levels, or persistent aches and pains.
What’s the secret? It all comes down to blood sugar. Stabilizing your blood sugar helps lower systemic inflammation, reducing fatigue, brain fog, joint pain, mood swings, and more while increasing your overall energy and comfort.
Imagine the Possibilities
Picture this:
- Steady energy and focus that lasts all day.
- Feeling fewer aches and pains in your joints.
- Experiencing stable moods and fewer cravings.
How might your life change
if your body was a more comfortable place to live?
Before diving into how to balance your macros, let’s review what macronutrients are and how they function in your body.
What Are Macros?
Macros, short for macronutrients, include fat, protein, and carbohydrates—primary categories of nutrients your body needs to thrive. Each plays a unique role in the health and maintenance of the body, together, they fuel a harmonious system when in balance.
Let’s break it down using a simple analogy: a campfire
Carbohydrates: The Kindling
Think of carbs as fire-starters. They burn hot and fast, providing quick energy. While that’s useful in small amounts, refined or starchy carbs (like bread, pasta, or sugary snacks) can lead to energy crashes, inflammation, and other health challenges when consumed excessively.
Fat: The Logs
Fat burns slower and steadier, like logs on a fire. It stabilizes blood sugar levels, preventing energy spikes and crashes. Healthy fats also support long-term satiety and sustained energy.
Protein: The Stools Around the Fire
Protein isn’t just a fuel source—it’s the foundation. Your body uses it for repair, maintenance, and structural functions. While it can be converted to energy if needed, protein’s primary job is to support your body’s building and repair functions.
Finding Your Balance
So, how do you determine the right balance of macros for your body? The key is to create meals and snacks that stabilize your blood sugar, minimize inflammation, and provide consistent energy. That’s where The Meal Blueprint comes in.
The Meal Blueprint
This simple framework helps you build balanced, nourishing meals:
Fill Half Your Plate with Non-Starchy Veggies
Think leafy greens, broccoli, cabbage, and colorful bell peppers for fiber and nutrients.
Add a Palm-Sized Portion of Protein
Choose as high a quality of protein as your budget will allow like pasture-raised or wild-caught animals like beef, chicken, or fish.
Incorporate Healthy Fats
Use avocado, olive oil, nuts, and the naturally occurring fats in animal proteins.
Finish with Whole Food (Unprocessed) Carbs
Include a small portion of whole-food carbs, like fruit or berries instead of corn chips or crackers.
Adjust your macros based on your needs:
- Hungry soon after eating? Add more fat or protein to your meal.
- Need a pre-workout energy boost? Eat a snack of whole-food carbs.
- Waking in a panic between 2 and 3 am? Have a modest bedtime snack of fat and protein.
The Meal Blueprint is a launching point for determining the right macronutrient mix for you. The Meal Blueprint will vary from person to person and may even benefit from changing meal to meal. Tuning into your body’s messages will signal how to adjust your macros to meet your unique needs. Observe changes in satiety, energy levels, and mood for clues to determine which macro(s) to increase and which to decrease.
Claim Your Copy of the Meal Blueprint Guide
Join our newsletter to get your free copy of the Meal Blueprint Guide! The guide provides a visual reference and list of foods to help guide selections for non-starchy veggies, protein, fat, and whole-food carbs. It’s a great tool to post on the refrigerator or pantry door. Refer to it when you are making your shopping list and meal planning.
Get Support
Would you like support with using the Meal Blueprint? The RESTART® Program is here to help! The RESTART® Program guides you through the process of how to choose foods that will support your body’s unique needs, balance your macros, and eliminate processed foods and sugar from your diet. We meet online, once a week for five weeks. Learn more here. Classes are led by functional nutritionists board certified in holistic nutrition. Meet the instructor team here.
Next Session Starts: January 11, 2025
Click here to sign up today. Space is limited.
Do you prefer personalized support? We also offer one-on-one consultations. Learn more here.
Sources
Yang W, Jiang W, Guo S. Regulation of Macronutrients in Insulin Resistance and Glucose Homeostasis during Type 2 Diabetes Mellitus. Nutrients. 2023; 15(21):4671. https://doi.org/10.3390/nu15214671
Madelyn L. Wheeler, Stephanie A. Dunbar, Lindsay M. Jaacks, Wahida Karmally, Elizabeth J. Mayer-Davis, Judith Wylie-Rosett, William S. Yancy; Macronutrients, Food Groups, and Eating Patterns in the Management of Diabetes: A systematic review of the literature, 2010. Diabetes Care 1 February 2012; 35 (2): 434–445. https://doi.org/10.2337/dc11-2216
Sears, B., & Saha, A. K. (2021). Dietary Control of Inflammation and Resolution. Frontiers in Nutrition, 8, 709435. https://doi.org/10.3389/fnut.2021.709435
Ma, X., Nan, F., Liang, H., Shu, P., Fan, X., Song, X., Hou, Y., & Zhang, D. (2022). Excessive intake of sugar: An accomplice of inflammation. Frontiers in Immunology, 13, 988481. https://doi.org/10.3389/fimmu.2022.988481