Everywhere you go, you hear a different opinion about what it means to eat “healthy” and which macronutrients are “good” or “bad.” In reality, it’s not one size fits all. People have different nutritional needs, so let’s explore each macronutrient, what it does, and how much you really need, so you can make informed decisions about the healthiest choices for you.

Carbohydrates. Made up of sugar molecules that get broken down into glucose, carbs are the body’s preferred source of energy. Glucose fuels everything from the chemical reactions in your cells to the systems that allow you to move, speak and think.

Whole, minimally processed carbs like fruits, vegetables, whole grains and legumes provide fiber, vitamins and minerals that support digestion, stabilize blood sugar and keep you full and energized. Refined (processed) carbs, like white bread, pastries and sugary drinks, are stripped of fiber and nutrients. They often cause rapid spikes and drops in blood sugar, leaving you tired, irritable and craving more sweets. They typically contain additives that can negatively affect your hormones and metabolism.

In general, if you favor carbs from whole, minimally processed sources, and pair them with protein or fat, you’ll avoid many issues commonly blamed on carbs.

Fats. Your body uses fat for energy, cell structure, hormone production, brain function and absorption of certain vitamins. Unsaturated fats, often called “healthy fats,” are found in foods like avocados, olive oil, nuts, seeds and fatty fish. They support heart and brain health, reduce inflammation, improve cholesterol and help you feel full after meals. “Unhealthy fats,” like trans fats and excessive saturated fats from processed or fried foods, can increase inflammation, raise LDL cholesterol, promote insulin resistance and contribute to weight gain and long-term cardiovascular risk.

Fat needs vary with health history, body composition and goals. Because fat is calorie-dense, it can help to limit intake when trying to lose weight. However, some people, including those with hormone issues, post-menopausal women, or those with cardiac risk factors, may benefit from more healthy fats or omega-3 supplementation.

Protein. Protein is made up of amino acids, which are used to build and repair muscle, make enzymes and hormones, support immune function and metabolism, and maintain healthy skin, hair and nails. Protein is essential for almost every process in the body, and because we can’t store it for later use, it must be consumed regularly.

Like carb and fats, protein quality matters. “High-quality proteins” (lean meats, poultry, fish, eggs, dairy and soy) contain all nine essential amino acids, are easily digestible and bioavailable – meaning your body can efficiently access and use the amino acids. Most plant proteins (beans, lentils, nuts, seeds) have less protein per gram and may lack one or more of the essential amino acids, but combining different plant proteins can meet your needs.

The recommended dietary allowance for protein is 0.36g per pound of body weight per day. For a 150-lb person, that’s 54 grams daily, which is really just enough to avoid deficiency. However, most people want more than mere survival. To thrive, maintain energy and strength, and support immunity, aim for 0.8-1.0 gram per pound daily. For weight loss, adequate protein combined with strength training helps preserve muscle while losing fat.

The takeaway. Macros aren’t inherently good or bad. What matters is the source, the amount and how well they work together to support your health. Each one plays a unique and essential role. By focusing on minimally processed foods, balanced meals and adequate protein, you can fuel your body, maintain muscle and support a healthy metabolism. No extreme measures or fad diets needed!

Dr. Rachel Felber is a local physician and owner of Health Yourself coaching and consulting. She can be reached at Rachel@HealthYourselfToday.com. www.healthyourselftoday.com