Food Journaling Insights: Macro Tracking Basics – Understanding Your Nutrients
- Marsha Guptill
- Apr 16
- 2 min read
Tracking your food intake isn’t just about calories—it’s about understanding macronutrients (or macros). These are the proteins, carbohydrates, and fats that fuel your body. By reviewing your food journal, you can identify whether you’re getting a good balance of these nutrients and make adjustments to support your health goals.
What Are Macros?
Macronutrients are the main nutrients your body needs in large amounts:
Protein – Essential for muscle repair, immune function, and keeping you full.
Carbohydrates – Your body and brain's primary energy source, including fiber for digestion.
Fats – Important for brain function, hormone regulation, and long-term energy.
Each of these macronutrients plays a unique role, and balancing them properly can help you feel energized and satisfied throughout the day.
How to Spot Macro Imbalances in Your Food Journal
By reviewing your food journal, ask yourself:
Am I getting enough protein? If you’re always hungry, adding protein may help.
Do I rely too much on processed carbs? High-sugar or refined carbs can cause energy crashes.
Am I avoiding fats? Healthy fats like avocado, nuts, and seeds are essential for overall health.
Finding the Right Macro Balance for You
There’s no one-size-fits-all ratio for macros. However, a general guideline is:
40-50% carbs
25-35% fats
20-30% protein
If you feel sluggish, overly hungry, or unsatisfied after meals, slight adjustments to these ratios could help.
Your Next Step: Observe & Adjust
For the next few days, track not just what you eat, but what macros dominate your meals. Do you notice a pattern? Try small tweaks, like adding more protein to breakfast or swapping refined carbs for fiber-rich options.
Let’s Talk!
Have you ever experimented with adjusting your macros? What changes made you feel your best? Share in the comments! And if you need help tracking your meals, download your free food journal here.
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