How Our Macronutrient Intake Affects Our Micronutrient Intake
Higher quality macros tend to have more micros by proxy of being less processed, and not being subject to as much degradation. Therefore, the foods in which we choose to hit our macros, affect the variety of micros we take in. If we decide to only fulfill our daily carbohydrate needs with rice and bread, we miss out on the antioxidants, minerals, and fiber that we could get from a variety of colored fruits and vegetables. If we only get our protein sources from shakes and egg whites, we miss out on the iron, B12, and zinc we can get from meats. Same goes for fats; avocados and nuts have a lot more micronutrients to offer for our brain, heart, and digestive health than a stick of butter does.
How to Improve the Quality of Your Diet
Luckily, this isn’t difficult to do! When you go grocery shopping, go for the outer aisles first. Stock up on your veggies and fruits and keep processed foods limited. I typically recommend that clients follow an 80/20 rule: 80% of the foods you choose to eat should be whole and minimally processed, and the other 20% can be for the flexibility you need to fulfill a craving, etc. For someone like me who eats 4-5 meals a day, I’ll have at least 1 serving of vegetables with all but one meal or at least have a serving of opti-greens 50 by 1stPhorm with a “veggie free” meal.
Here is a list of some foods I currently eat regularly and their respective benefits:
- Leafy Greens: Folate
- Cruciferous Vegetables: Sulforaphane
- Sweet Potatoes and carrots: Beta Carotene
- Tomatoes: Vitamin A, Vitamin C
- Salmon: Omega 3’s, potassium, B vitamins
- Avocado: Folate, Vitamin K, potassium
- Berries: Antioxidants
- Almonds: Vitamin E
- Egg Yolks: Vitamin D
Opti-Greens 50 and Opti-Reds 50
If you’re someone who hardly eats 1 serving of vegetables a day, then going from none to 3-4 servings may be tough. Therefore, I would strongly recommend starting with at least a greens supplement like 1st Phorm’s Opti Greens 50 and Opti Reds 50 to at least cover your bases while you start to work in some good old-fashioned vegetables. You can order yours here!
Our health is a culmination of what we feed it day in and day out, make sure you are fueling your body what it needs for your short-term goals and your long term health!