5 min
Note: The following message and philosophy is a continuation of our nutrition basics — the same framework that’s helped thousands of Yellow Rose clients finally understand food, feel more energized, and make results last. Like always, this isn’t about forcing one “perfect” method on you. There are many that work… but this one works really, really well for busy humans who don’t have time to overcomplicate things.
by Clark Hibbs.
So many of us are still so frustratingly confused about food and nutrition.
Whether you think you eat really well yet still aren’t seeing the results you want, or you’re flat out confused about what to eat, how to eat, or ANYTHING related to nutrition… please know that you aren’t alone.
But also know that we can absolutely do something about this. We can help you fuel your body that fits your life, attain your goals, and gain some serious skills and knowledge along the way.
And the best part?
We keep it simple.
I’ve written about The Basics of Nutrition before, but that’s a decently long and nerdy post. Let’s keep it shorter today.
You’ve probably heard people talk about “macros” before — maybe even tried to track them yourself — and thought, what does that even mean and why should I care?
Macros (short for macronutrients) are just the three main nutrients your body uses for energy: protein, carbohydrates, and fats. Every single thing you eat has some combination of these three, or are stand alone single macro sources (an apple is only carbohydrates, for example).
Understanding them might be the missing link to better energy, better workouts, and better results — especially for busy Houston area parents who are constantly on the move, or trying to keep up with their kiddos at parks now that the weather is nicer.
Let’s dig in.
Each macronutrient has a specific job:
None of these are “good” or “bad.” You need all three. The key is understanding how much of each you need and how to balance them based on your goals.
For most people, a solid and sustainable place to start is 40% carbohydrates, 30% protein, and 30% fats.
No gimmicks. No “superfood” buzz. Just a balanced plate, and a balanced day of these ratios.
Here’s what that could potentially look like:
Boom. You did it! You’ve hit all three macros in a relatively balanced way. That’s some serious awareness!
Buuuuuuut (there’s always a “but,” right?)
Without knowing the amounts you’re eating, your 40/30/30 could look like 50/15/35, or worse, 60/10/50 which is above 100%, ergo, putting you into a calorie surplus (hello, slow weight gain).
So while understanding what macros are is important, we also need to understand how to track them accurately. After all, accurate data helps everything.
You don’t have to weigh every grain of rice or turn into an abacus, but you do need to put in a little effort here. At first it can be a little tricky, but once you understand it, tracking your entire’s day worth of food can take as little as 3-5 minutes (which I know you have time for).
You really just need 2 things:
To get started, just start loosely tracking. Track what you normally eat for 3 to 5 days the best you can. Having a meal at home? Awesome! Weigh it out with your scale, and put in the accurate amounts into MyFitnessPal. Eating a meal out? This is a bit trickier, but do your best to guesstimate the amounts (note: restaurants are always heavy on the oils, butters, and sauces… because all of those fats make restaurant food taste more delicious).
After these 3-5 days, check back in with your app. Are you noticing any trends? Let’s make some adjustments!
Low on carbs? Throw an apple into the day.
High on fat? Let’s go for leaner options.
Low on protein? Most of us are. Look for higher protein options and high protein snacks.
Make your adjustments, and continue on! Pro tip: Plan your day BEFORE you get started. That makes tracking tremendously easier. Now it just turns into a checklist!
The goal isn’t to obsess here. It’s to build awareness. Once you see what your plate really looks like, it’s easier to make small, meaningful changes that actually stick.
At Yellow Rose, we don’t hand you a cookie-cutter meal plan or diet and call it coaching. We actually teach you how to eat for your life, your energy, and your goals. We keep you accountable, and are there to support you every step of the way.
Our Happy Eating Nutrition Coaching program is designed for busy parents and professionals who want structure without extra stress. You’ll learn how to track your food, keep your macros in check, and build sustainable habits that will fuel you for the long haul (once you lose the weight with us, you’ll have the skills to keep it off for good).
We’ve helped thousands of people finally understand how food fuels their body without completely eliminating foods they love or massive lifestyle overhauls. We can help you too. You can always email [email protected] if you have any questions!
Macros aren’t complicated. They’re just misunderstood (aren’t we all?).
You don’t need to avoid carbs, fear fats, or drown in protein shakes. You just need a little balance, a little awareness, and an open mind to learning a new skill (tracking!).
When you learn to fuel your body that fits your life, everything gets better. Energy, strength, focus… through the roof.
Pair that with some amazing training at Yellow Rose? Sheesh.
You’re living your best life.
If you’re ready to take the guesswork out of eating, you can always book a free call with me. If you don’t find a time that works for you in that scheduler, email me at [email protected] and we’ll get something set up.
Here’s to happier eating.
-Clark
Chat with a coach to discover how our programs can fit into your lifestyle and help you achieve your goals. Let’s get you started on your fitness journey today!
