It's Not What You're Eating... It's What You Aren't Eating

Good nutrition forms the foundation of a healthy lifestyle. Knowing what the body needs daily helps to make better food choices, maintain energy, and support overall well-being. This post breaks down the essentials of macronutrients and micronutrients, explains how to calculate daily calorie needs for different goals, and encourages building a sustainable diet that lasts a lifetime.

What Are Macronutrients and Why Do They Matter?

Macronutrients are the nutrients the body requires in large amounts to function properly. They provide energy and the building blocks for growth, repair, and maintenance. The three main macronutrients are:

• Carbohydrates

Carbs are the body's primary energy source. They break down into glucose, fueling your brain, muscles, and other organs. Good sources include whole grains, fruits, vegetables, and legumes.

• Proteins

Proteins support muscle repair, immune function, and enzyme production. They consist of amino acids, some of which your body cannot produce and must get from food. Sources include meat, dairy, beans, nuts, and for vegans, combined proteins that incorporate the 9 essential amino acids found in complete proteins

• Fats

Fats provide long-lasting energy, help absorb vitamins, and support cell health. Healthy fats come from avocados, nuts, seeds, olive oil, and fatty fish.

Daily Macronutrient Breakdown

The ideal macronutrient ratio varies depending on the lifestyle, activity level, and goals. A common starting point for a balanced diet is:

• Carbohydrates: 45-65% of daily calories

• Protein: 10-35% of daily calories

• Fat: 20-35% of daily calories

  
  

For example, if you consume 2,000 calories a day, this might look like:

• 225-325 grams of carbohydrates

• 50-175 grams of protein

• 44-78 grams of fat

  
  

Athletes or those building muscle may increase protein intake, while people focusing on weight loss might adjust carbs and fats accordingly.

Micronutrients and the Importance of Variety

Micronutrients include vitamins and minerals the body needs in smaller amounts but are vital for health. They support immune function, bone health, energy production, and more.

Why Variety Matters

No single food contains all the vitamins and minerals your body requires. Eating a wide range of fruits, vegetables, whole grains, nuts, seeds, and protein sources ensures the body receives a broad spectrum of micronutrients. For example:

• Leafy greens provide vitamin K and folate

• Citrus fruits offer vitamin C

• Nuts and seeds supply magnesium and zinc

• Dairy or fortified plant milks add calcium and vitamin D

  
  

A colorful plate is often a good sign of nutrient variety. Rotating foods regularly helps prevent deficiencies and keeps meals interesting.

A balanced meal showing diverse food groups for micronutrient intake

Understanding Daily Calorie Needs

Calories measure the energy your body uses. The daily calorie needs depend on factors like age, sex, weight, height, and activity level. Here’s how calorie needs change based on goals:

• Maintain weight

Eat roughly the same number of calories your body burns daily. This is called your Total Daily Energy Expenditure (TDEE). It has been reported that 2000 cal in vs 2000 cals out is the baseline. However, with folks being more sedentary in the modern era, every individual has to do the work to measure TDEE.

• Lose weight

Create a calorie deficit by eating fewer calories than burned. A deficit of 500 calories per day typically leads to about 1 pound of weight loss per week.

• Gain muscle mass

Consume a calorie surplus with enough protein to support muscle growth. This means eating more calories than you burn, focusing on nutrient-dense foods. Keep in mind weight training is required for gaining muscle mass. Eat to fuel workouts and keep record of personal records.

Need help calculating TDEE? That's what Lish is for, book an appointment.

Building a Sustainable Lifestyle Diet

Many people try restrictive diets or prolonged calorie deficits, which can lead to burnout, nutrient gaps, and loss of muscle mass. Instead, focus on:

• Mixing up Meal Preps and family dinners.

Try new recipes and ingredients to keep meals exciting.

• Balancing macronutrients and micronutrients

Aim for variety and nutrient density rather than cutting out entire food groups.

• Listening to the body

The best way to know if the body is receiving adequate nutrition is by paying attention to Delayed Onset Muscle Soreness. When eating to train, if the body is pushed too far it will be in pain or experience DOMS for periods over 72 hours. This is abnormal in any split training program and indicates an imbalance in nutrition.

• Making gradual changes

Small, consistent improvements lead to lasting habits.

This approach supports long-term health and makes it easier to stick with the nutrition plan.

Resources to Support Your Nutrition Journey

If you want to learn more about protein intake, especially from plant-based sources, check out the Vegan's Guide to Protein Intake program. It offers practical advice on meeting the protein needs without animal products.

For meal ideas that cover a range of macronutrients and micronutrients, visit the Recipes page on our website. You’ll find balanced, tasty options to help build a varied and enjoyable diet.