Macros & Micros
Gita Iyer
Transitioning to a plant-based diet as a beginner can feel challenging, especially when trying to ensure you’re getting all the essential nutrients to maintain good health. Understanding and balancing your macronutrients (macros) and micronutrients (micros) is important for maintaining good health. It is also advisable to talk to a health professional about how to get enough iron, iodine, vitamin B12 and vitamin D.
These nutritional requirements can differ based on factors such as gender, age, and level of physical activity. Finding plant-based foods that meet your daily macro requirements might seem daunting at first.
Outlined below are the concepts of macronutrients (macros) and micronutrients (micros), and their significance in maintaining fitness and overall health. Understanding these nutrients is vital, whether your goal is to lose weight or build muscle, as it guides you on your journey to achieving your health objectives. Even on a plant based food journey it is doable to track your macros and stay fit and healthy
Macros and Micros in plant-based foods
- The word macro is short for macronutrient.
- The three macronutrients are protein, fat, and carbohydrates.
- Macros are the basis of all the calories (energy) you consume.
- Protein contains 4 calories in each gram.
- Carbs have 4 calories in each gram.
- Fat has 9 calories in each gram.
Tracking Your Macros
Macro counting is a flexible dietary approach aimed at weight loss and promoting a healthy lifestyle by tracking the intake of macronutrients: proteins, carbohydrates, and fats. Unlike rigid diet plans, this method allows for a variety of food choices, including indulgences like chocolate, as long as they fit within one’s macro nutritional goals.
The key to a successful macro diet lies in the ability to effectively calculate and tailor daily macro intake. This personalization is crucial because individual metabolic rates, health statuses, and lifestyles impact energy expenditure and nutritional needs. Therefore, understanding and adjusting one’s macro consumption is a fundamental skill for adhering to a macro diet.
For those following a vegan diet, achieving the ideal balance of macronutrients can be challenging, particularly in terms of protein. The suggested macronutrient distribution for a vegan diet is
- 25-30% protein
- 40-45% carbohydrates
- 30-35% fat
Securing sufficient protein is essential, especially for those engaging in strength training, as it facilitates muscle growth. Although it is possible to build muscle with a lower protein intake, the process may be slower.
Plant-based protein supplements
If you’re trying to build muscle, protein supplementation will help. Most are pea-protein based.
The new kid on the block is super brewed proteins.
“Naturally-brewed Postbiotic Protein —created by the same anaerobic fermentation process used to make beer, yogurt, and even kimchi —delivers quality, affordable nutrition. www.superbrewedfood.com
Choose a brand that is:
- At least 20 grams of protein per scoop.
- Low in carbs and fat.
Use an online macro calculator to track your macros to get the best results.
Useful tools to track your macros
www.macrosinc.net/macro-calculator
Plant Based Protein Powders
Sample daily meal plan to meet your macros
Breakfast
Goal: ~33g carbohydrates, ~32g protein, ~12g fat
A smoothie made with 11/2pea protein powder, a handful of spinach, 1/4 a banana, mixed berries, and almond milk. To add healthy fats, include 1/2 tablespoon of flaxseed.
(New research says bananas reduce the absorption of flavanols from berries. Exclude the banana and add a bit more berries in its place.)
Lunch
Goal: ~45g carbohydrates, ~42g protein, ~17g fat
A large salad with mixed greens, 1/2 cup cooked chickpeas, 1/4 of a medium avocado, cherry tomatoes, cucumbers, and a dressing made from tahini and lemon juice. Crumbled seasoned tofu can be the topping to add more protein. Or crumbled seasoned grilled tempeh.
Goal: ~45g carbohydrates, ~42g protein, ~17g fat
Stir-fry with tofu, broccoli, bell peppers, and carrots served over ¼ cup of cooked whole-grain quinoa. Increase ½ cup grilled tofu to adjust protein.
Snacks Option
A small handful of almonds and a piece of fruit or a slice of whole-grain bread with almond butter.
( If adjusting fat, reduce the amount of almonds and avocado helpings. If increasing protein, increase tofu or tempeh and pea protein powder helping size)
- Reduce Carbohydrates Further: Reduce the carbohydrate-rich components of meals, especially in lunch where carbs are highest. Consider less quinoa or replacing some chickpeas with more vegetables.
- Protein: The adjusted plan exceeds the protein target, which is beneficial for muscle repair and satiety. However, if the goal is strict adherence, slightly reduce the protein portions.
- Manage Fat: To reduce fat, consider cutting back slightly on nuts in the snack and tofu’s portion in dinner.
Plant Based Protein Bars
Micronutrients
What Are Micronutrients?
Micronutrients are the vitamins and minerals that your body needs in very small amounts. “Although they don’t provide energy like macronutrients, they’re important for bodily processes like brain and hormone function, digestion, and more,” says Anderson. Think of your body as a building: If macronutrients are the bricks that make up the foundation, micronutrients are the wiring, plumbing, and other important details.
Your body needs 27 essential micronutrients to help it perform everything from building bone to protecting your eyesight. Except for vitamin D, which your body produces when exposed to sunlight, you can only get these vitamins and minerals through food. Some essential micronutrients include:
Calcium: Your bones (as well as your teeth) are made with calcium, so getting enough of this micronutrient protects against the bone disease osteoporosis.
Chia seeds. A single ounce, or two tablespoons, of chia seeds, provide 179 mg of calcium.
- Soy milk.
- Almonds.
- Dried figs.
- Tofu.
- White beans.
- Sunflower seeds.
- Broccoli rabe.
- Sesame Seeds.
- Broccoli.
- Sweet potatoes.
- Mustard and Collard Green.
- Okra.
- Oranges.
- Butternut Squash.
- Arugula.
Folate: Also called vitamin B9, folate is used to make new cells. It protects against certain birth defects, so it is a key component of prenatal vitamins. You can find folate in leafy greens, beans, and eggs.
Iron: Your blood cells use iron to carry oxygen from the lungs throughout the body. Iron is also used for growth, brain development, and hormone synthesis. Iron-rich foods include beans, spinach, and fortified cereals.
Vitamin A: This vitamin supports your immune system as well as your eyesight. Carrots, butternut squash, spinach, sweet potato, kale, red pepper, cantaloupe melon, papaya, mango, watercress and some plant-based margarine.
Vitamin D: It’s an important micronutrient for bone health, It also helps to reduce inflammation in the body, which may protect against chronic diseases like heart disease. Vitamin D is found in fortified juice. Mushrooms Fortified nut milks, fortified rice milk and cereals. Your body also produces this hormone-like vitamin when exposed to sunlight.
Zinc: Zinc is a trace mineral, which means your body only needs a tiny amount. But it has a big role: Zinc is used for DNA creation, cell growth, tissue repair, and immune function. Nuts, and whole grains are top sources of zinc.
Please be mindful that only healthy plant-based foods, characterized by fruits, vegetables, and whole grains, improve health, while other plant-based foods that include refined carbohydrates and processed foods high in fat, sugar, and salt are not good for health. Ultra-processed foods are known to cause metabolic health issues like fatty liver.
This article is for informational purposes only. Please consult a medical professional or a professional dietitian for weight management or nutrition deficiency.