Have you heard of the food pyramid containing 5 food groups: grains, meat, fruits, vegetables, and dairy/fats? This is a commonly used method to help us consume a well balanced diet. While it is a useful tool it can be misleading. Now the buzz is on “macro and micro nutrients”, and rightfully so. These are essential nutrients within the food we eat. Let me break it down for you.

Macronutrients are those important nutrients in which we attain our necessary daily calories. They include carbohydrates, protein, and fat. But we cannot forget our micros! Micronutrients do not contribute to our daily caloric intake but are equally important. They are the vitamins and minerals that are required for vital body system functions. Eating a well balanced diet will ensure adequate macro and micronutrient consumption. Of course, there are certain conditions they may inhibit absorption of some nutrients such as short bowel syndrome and inflammatory bowel disease (IBD). And some conditions may have higher requirements which could be difficult to attain in diet such as pregnancy, postmenopause (check out my post on managing peri/postmenopausal symptoms https://lrxwellness.com/how-to-manage-perimenopausal-symptoms/) and hyperthyroidism. I review the recommended daily requirements and how you might attain said requirements. Of course, everyone has a different basal metabolic rate (metabolism), varying activity levels and goals so I will be providing general ranges.

**To calculate your weight in kilograms (kg) simply divide pounds (lbs) by 2.2. **Kcal = calories

Total Daily Calories

First, it is important to calculate your total daily calorie requirement. The general recommendation to attain 25-30 kcal/kg per day. Of course, if you are more active you may need more. If you are planning to lose weight you will need to generate a calorie deficit.

For example, a 150 lb individual requires about 1700-2045 calories per day.

Total Daily Protein

Next, calculate your total daily protein requirement. It is recommended to attain 1-2 g/kg of protein daily. Note that 1 g of protein = approximately 4 kcal.

Our same 150 lb individual will require 68-136 g of protein per day. With a higher energy expenditure or looking to build muscle and/or lose fat I would recommend the higher end of this protein requirement.

1 large egg = 6 g of protein	1 chicken breast = 50 g of protein
1/2 salmon filet= 40 g of protein	1 cup of skyr yogurt = 15 g of protein

Total Daily Fat

Next, calculate your total daily fat requirement. This will equate to about 30% of your total daily calories. So if you require 2000 calories per day approximately 600 calories should be from fat. Divide that number by 10 to get the equivalent grams. 600 fat calories = 60 g of fat.

whole avocado = 22 g of fat	1 cup of almonds = 72 g of fat
1/2 filet of salmon = 27 g of fat	1 large egg = 5 g of fat

Total Daily Carbohydrates

A lot of people think carbohydrates are bad and lead to weight gain. But they are important and should encompass majority of your daily calories!

Let’s go back to our 150 lb individual requiring 2000 calories, 100 g (400 calories) of protein, and 60 g (600 calories) of fat. Carbohydrates should make up the remaining daily calories. 2000-400-600 = 1000 kcal of carbohydrates. 1 g of carbohydrates = 3.4 kcal. 1000 kcal/3.4= 294 g of carbs/day. Sounds like a lot but it’s really not!

1 cup of blueberries = 20 g of carbs	1 medium banana = 27 g of carbs
1 cup of whole wheat pasta = 37 g of carbs	2 slices of whole wheat bread = 37 g of carbs

**yes fruits count but they also have an abundance of those micronutrients!

As you can see there is some overlap. Eggs, salmon, nuts, dairy, etc are a good source of healthy protein and fat. Fruits contain carbohydrates and micronutrients.

There is also something referred to as net carbohydrates. Net carbs = total carbs – fiber. For example, 1 cup of blueberries = 20 g of carbs and 4 g of fiber therefore net carbs are 16 g.

Micronutrients

These vitamins and minerals are classified into 4 groups: water-soluble vitamins, fat-soluble vitamins, macrominerals, and trace minerals.

Water-soluble vitamins are not stored in our bodies and are eliminated via urine in excess. It is important to attain these vitamins in our diet and/or via supplementation. They are essential for energy production and immune system function. B vitamins and vitamin C are common examples. They are found in a variety of foods including fruits and veggies, grains, and even lean meats.

Fat-soluble vitamins are stored in our bodies. They are important for a body system functions including: vision, bone and immune health. They include vitamins A, D, E, and K.

Macrominerals include things such as calcium, phosphorous, magnesium, sodium, and potassium. They are needed in larger quantities hence macro. They may be found in a variety of food groups including: grains, fruits, veggies, nuts, legumes, and lean meats.

Trace minerals are those minerals needed in smaller quantities. They include iron, copper, manganese, zinc, selenium, iodine, and fluoride. They may be found in a slew of places including: nuts, beans, fruit, oysters, and even water.

In Conclusion

The food pyramid is a classic tool used to guide a well-balanced diet but there is more to it. To break it down more, there are macro and micronutrients, both equally important. Macronutrients encompass our daily caloric intake and include carbohydrates, protein, and fat. There are general guidelines to calculate one’s daily requirements. However, this should be highly personalized based on basal metabolic rate (metabolism), health conditions, stage in life, goals, and more. Micronutrients are vitamins and minerals consumed in smaller quantities but essential to the function of our body system. Eating a well balanced diet will assure adequate macro and micro nutrient consumption, help maintain a healthy weight and (best of all) you’ll feel great! Although supplementation is not generally indicated there are certain conditions which my require supplementation outside of diet. I hope this article assists and empowers you to eat a well-balanced, nutrient rich diet!

As always please reach out with questions, comments, and for further discussion.

Lindsey, PharmD, BCPS