We have all heard the message to “eat your veggies”…. but what does it mean to eat your “macros”? This simple concept refers to meals that include a balance of each of the three macronutrients (protein, carbohydrate and fat). Generous servings of low carb veggies are also encouraged with these meals.
At some point the idea of combining the “macros” into a one - bowl meal became a trendy way to eat. Foodies everywhere started writing about macro bowls and many restaurants now feature this popular item on their menus.
Try making a macro bowl at home this week. What an easy way to serve a fun and balanced meal…. and the possibilities seem endless! Simply choose a protein, a high quality carbohydrate and a healthy fat from the list below. Then arrange your choices into a bowl…any way that you like. Some people like to layer the macros, while others choose to mix them all together. Make sure to top off your creation with one or more servings of raw or cooked veggies!
CHOOSE ONE OF EACH:
PROTEIN: Shredded or chopped chicken, Canned tuna or salmon, Beans (black, pinto, navy, kidney, etc.), Any cooked fish (cut into small pieces), Left over bits of steak or pork, Sliced or chopped turkey or ham, Pieces of scrambled egg, Extra firm tofu chunks (cooked), Edamame (soy beans), Lentils, Crumbled vegan “meats”, Cottage cheese, Shredded cheese
CARBOHYDRATE: Quinoa, Whole grain brown rice, Bulgur wheat, Whole oats, Barley, Sweet potato, Beans, peas or lentils (these foods are also rich in protein)
FAT: Olive oil, Sliced avocado, Chopped nuts (walnuts, pecans, etc.), Sunflower seeds
Jenny Favret, MS,RD,LDN
Nutritionist, Duke Pediatrics Healthy Lifestyles Program
Photo courtesy of Unsplash.com (by Pille- Riin Priske)