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Instead of chasing extreme diets or cutting out entire food groups, balancing your macros gives your body what it needs to function at its best.
Eating to suit your genetics aligns your diet with your body’s unique needs. This allows it to perform at its best.
However, paying attention to the signs your body gives can guide you on how to eat to optimize its performance. Like, do you sometimes feel sluggish after a meal or want to sleep? And what about food cravings? You’re not alone. Balancing your macronutrients: the carbs, proteins, and fats—is the key.
There are many diets that work and many that don’t. It really has to do with your age, activity level, and situation.
In the West, we are largely consuming a high-carb diet, and the result has been weight-related issues and other health problems. But I have found this simple diet in this article to be effective for managing energy levels and weight.
First of all, what are the major food groups and their benefits?
Macronutrients are the three main nutrients your body uses in large amounts:
Each plays a unique role—and when balanced, they help you feel energised, satisfied, and in control of your weight.
When your macros are out of balance, you might experience:
Balanced meals stabilise blood sugar, reduce inflammation, and keep your hunger hormones in check. Key ingredients for managing your weight without burnout.
As we age, our bodies naturally lose muscle mass. This makes protein even more important for:
Updated research now supports higher protein intake, especially from clean sources for aging well.
Think of your plate in three parts:
Protein (one-third or more):
Quality proteins are essential for preserving muscle, metabolism, and blood sugar balance.
Examples: eggs, chicken, fish, Greek yogurt, tofu, or grass-fed meats like beef and lamb, legumes & beans with paired with protein and fats.
Non-Starchy Veggies (one-third or more):
Think color, fiber, and nutrients—load up on leafy greens, broccoli, peppers, cucumbers, cabbage, etc.
Bonus: Add fermented options like sauerkraut for gut health.
Controlled Smart Carbs: Choose smaller portions of slow-digesting carbs like sweet potato, potatoes, quinoa, white rice.
Reduce processed or refined starches, especially at dinner.
Generous Healthy Fats: Fats support hormones, the brain, and keeps you feeling full—don’t skimp!
Add avocado, olive oil, olives, grass-fed butter, ghee, nuts, or seeds.
This structure helps avoid spikes and crashes in blood sugar, giving you lasting energy.
Balancing doesn’t mean obsessing. It’s about tuning in and noticing how your meals make you feel.
Fruits low in fiber and high in natural sugars can spike blood sugar. Especially when eaten alone or in large amounts. Examples of these are:
Bananas, grapes, mangoes, pineapple, watermelon.
When these types of fruits are paired with fats and protein, it lowers blood sugar levels and supply steady energy. Examples: pear and walnuts. Berries with Greek yogurt or cottage cheese.
Another approach: First eat a meal with protein, fat, and fiber, followed by fruits.
Balancing your macros isn’t a trend, it’s fundamental to lifelong health. Whether your goal is more energy, fewer cravings, or sustainable weight loss, mastering this one habit will move you closer to it.
Start small. Begin by looking at your plate. Are all three macros present? Be intentional with your fats. They’re often overlooked, and when included, it’s usually the unhealthy kinds that are used.
When you eat in balance, your body responds in balance, and that’s when the real transformation begins.
