Nutrition Literacy 101: Macros Made Simple

Let’s play a quick game:

Is a banana a carb? 
Which is a higher quality protein source – chicken or black beans?
Olive oil — fat, obviously… but a healthy one, right?

If you hesitated even a little on any of these — you’re not alone.

Welcome to your crash course in macros — short for macronutrients — aka the three “main” nutrients your body needs in large amounts to function, fuel up, and feel good.

Let’s break it down.

1. Protein: The Builder

Think of protein as the repair crew for your body. It helps build muscle, keeps your hair and skin healthy, supports your immune system, and helps you stay full between meals (it’s nature’s GLP-1 receptor agonist).

Found in: chicken, eggs, fish, tofu, beef, Greek yogurt, tempeh, protein powder, and yes — black beans, nuts, and lentils (but keep reading…)

Quality check: Not all proteins are equal.

Your body needs all 9 essential amino acids to build and repair muscle. Animal proteins like chicken, fish, eggs, and dairy usually have them all — which makes them “complete” proteins.

Plant-based proteins (like beans, peas, or nuts)? Mainly incomplete — meaning they’re missing one or more of those amino acids. That doesn’t make them bad, but you’ll just need more variety, volume, and creative combos to get what you need.

Beginner tip: If you’re choosing plant-based protein, aim to combine different sources (like rice + beans, or tofu + edamame) across the day.

2. Carbohydrates: The Fuel

Carbs are your body’s preferred energy source.

They fuel your brain, muscles, mood, and metabolism. Under-eating carbs can leave you feeling sluggish, cranky, and low on motivation (that is, until your body gets more fat-adapted, which is a story for another blog).

Found in: rice, bread, pasta, oats, all fruit (yep, bananas!), potatoes, corn, honey, and even veggies (that’s how you know carbs aren’t “bad,” by the way)

Quality check: Carbs that come with fiber, vitamins, and minimal processing = better for you. So: sweet potatoes > candy, or oats > frosted flakes.

3. Fats: The Hormone Helper

Fats often get a bad rap — but they’re essential for hormone health, brain function, and absorbing fat-soluble vitamins (like A, D, E, and K).

Found in: olive oil, avocado, nuts, seeds, fatty fish (like salmon), coconut, and yes — butter and cheese too.

Quality check: Limit trans fats (usually found in ultra-processed packaged food) and strive for quality sources of Omega-3 fatty acids. You need fats — just not all the fats, as they’re fairly “expensive” as energy at 9 calories per gram.

Wait, So… Why Do Macros Even Matter?

If calories are the overall budget, macros are the line items of what you’re actually eating.

Imagine this:

• 2,000 calories of fast food, pastries, and soda

• 2,000 calories of chicken, oats, fruit, veggies, rice, and nuts

Same calories. Very different macros.

And VERY different effects on your energy, body composition, cravings, and long-term health.

The Need-to-Knows for Now

Macro literacy isn’t just for athletes or bodybuilders — it’s for anyone who eats food (aka: you).

Understanding macros helps you:

• Eat with more awareness (no more “wondering” what’s working and what’s not for your personal goals)

• Balance your meals for better energy and satiety (sidestep the energy crashes)

• Support your goals (fat loss, muscle gain, or just not feeling like a zombie at 3pm)

And if you’re still not sure where to start?

Track your food for 2–3 weeks in an app (like MyFitnessPal or Coach Amanda Lim), and just observe.

What are you eating most of? What are you missing? Are there any patterns to spot or investigate further?

You don’t need to be perfect. You just need to be curious, and willing to approach your nutrition like scientific data – because at the end of the day, that’s how you can gather enough information to make educated, sustainable change to your habits.

Need help mastering your macros — or even figuring out what your targets should be?

That’s where a coach comes in. (👋 Hi.) Visit LIFT Clinic to help build you a plate — and a plan — that works with your life.