We have two words for you, Seafoodies!
Macro counting!
Maybe you’ve heard about it at the gym, noticed it in your social feeds, or maybe even nodded in conversations while secretly wondering what everyone’s talking about. Well, grab a cup of something warm and get comfy, because we’re about to decode the macro mystery and show you how seafood can help you achieve your macro tracking goals.
What are macronutrients?
First things first! What are macronutrients exactly?
Well, macronutrients are nutrients that your body needs in large quantities to keep it functioning. There are three main types:
- Carbohydrates: Think of these as your body’s favorite quick-start button, especially your brain’s. They break down into glucose, which is like premium fuel for your cellular engines.
- Protein: Made up of amino acids, protein is your body’s building team, repair team, and immune system support, all in one. Do you want to build muscle? You’re going to need these guys.
- Fats: Not the villain he was once thought to be. These are your body’s long-lasting energy reserves and are essential for everything from hormone production to keeping your organs cozy and protected. Plus, they also help you absorb certain vitamins (like vitamins A, D, E, and K)!
Speaking of vitamins: quick side note! Micronutrients are equally important nutrients but needed in much smaller quantities. Think vitamins and minerals.
Why count macros?
There are several reasons why someone may choose to count macronutrients, including the desire to gain muscle mass, lose weight, or improve the quality of their diet. While not a diet per se, counting macronutrients has gained popularity because it can help shift the focus from tracking calories to paying attention to where they come from, particularly in the form of carbohydrates, proteins, and fats.
How to count macros?
While your gym buddy may need different macro ratios than yours (because, let’s face it, his six-pack ab journey is separate from your strength-building goals), most healthy adults fall within these ranges when try to plan a balanced macro-distribution day.
- Carbohydrates: the most important organizations recommends consuming 45-65% of total calories from carbohydrates. Depending on your health goals, exercise interests, or season of life (such as lowering insulin, training for a marathon, or reaching peri- or post-menopause), you may want to aim closer to 40-50% of calories from carbohydrates. The most important point when it comes to carbohydrates: Focus on those carbohydrates that come from high-fiber, nutrient-dense, minimally processed carbohydrates, especially vegetables, fruits, beans, and whole grains like oats, quinoa, or brown rice.
- Protein: aim for consumption 10-35% of your calories from protein-rich foods (hello, seafood!). As with carbohydrates, protein needs vary depending on health goals, physical activity levels and life stage. If you’re trying to build muscle mass or stubbornly lose weight, you may want to aim closer to 20-30% of your calories coming from protein. Again, food choices when counting macros. Choose nutrient-rich protein sources, such as fish (such as salmon, pollock, trout and cod), shellfish (such as shrimp, scallops and mussels), poultry, lean red meat, eggs, nuts, seeds, tofu and dairy products.
- Fats: Last but not least, try to consume approx 20%-35% of your daily calories from foods rich in heart-healthy fats (yes, including omega-3 fats from fatty fish). If you’re following a Mediterranean-style diet, you’ll likely be on the higher end of this range, closer to 30 to 35 percent of calories coming from fat. Aim for nutrient-rich fat sources that keep your heart and brain functioning optimally, especially fatty fish, olive oil, olives, avocados, nuts and nut butters, egg yolks, and seeds like chia, flax , hemp and pumpkin seeds.
It is important to note that these are general suggestions. To determine your specific energy and macro needs for your goals, we always recommend working with your registered dietitian or other healthcare provider.
Why is seafood a great choice when counting macronutrients?
Because macronutrient counting focuses on eating whole foods, seafood is a no-brainer protein choice. Quality matters as much as quantity. It’s like choosing between a fast food restaurant and a home-cooked meal – sure, they might have the same calories – but it’s clear that you’re bringing more to the table nutritionally. In addition to providing complete protein, seafood provides B vitamins, vitamins D and A, zinc, iodine, iron, the antioxidant selenium, and the heart-healthy omega-3 fatty acids DHA and EPA. Additionally, seafood is generally a low-calorie protein source, helping you meet your protein needs while consuming fewer calories than you would get from other protein sources!
Here’s the basic scoop on counting macros! Whether it’s your jam or not, knowing the basics can help you make smarter food choices in the new year and beyond. After all, we always believe strongly in making informed nutritional decisions about what ends up on your plate, especially when it comes to delicious seafood!
