Am I Getting the Right Amount of Macro- and Micronutrients?

Macronutrients and micronutrients are pivotal components in health promotion and disease prevention. If you consume the proper ranges of macronutrients (carbohydrates, fats, and proteins) and micronutrients (vitamins and minerals) for your specific body, it can run optimally.

So how do you know how much of everything you need? One course of action is to get lab tests performed. There are a variety of options from a saliva test to blood work to get a baseline for what your body needs. It is an effective way to determine the ratios of carbohydrates:fats:proteins for your specific body. This will aid you in determining if certain types of eating will match and complement your body. For example, some bodies require a larger carbohydrate ratio than others. These bodies may not thrive as well in a low-carbohydrate diet. It would not be a match in macronutrients and that specific body. Getting to know your body's needs through macro ratios is a wonderful tool you can easily get tests for at your doctor's office. We encourage you to speak with your doctor at your annual checkup to augment standard blood panels with more specific tests. Discussing your complaints (fatigue, headaches, trouble falling asleep, painful periods, inconsistent periods, persistent illnesses, etc) will help you and your doctor determine which tests can be added appropriately. Based on your current body's cues, adding in specific blood tests is great way to compare change over time for micronutrient levels and hormonal changes. We recommend testing through your practitioner versus an at-home test for all these tests.

Don't have your annual wellness exam anytime soon? A complimentary (and free!) course of action you can start today is to journal your food sources each day to identify your habits surrounding food choices. This applies to both macronutrients and micronutrients - being aware of your eating patterns may shed light upon which food groups or micronutrient sources may be missing in your diet. It is important to note that this isn't about food quantity or counting calories. It is about identifying food sources that are impacting your health.

Once you have logged your eating patterns through one complete menstrual cycle, compare your food sources to the micronutrients list PDF below to see if there are any categories you are lacking or missing. Boosting those groups over the next menstrual cycle, logging your food and mood, and reassessing both food sources and how your body is feeling will give you insight into how food can be used to support your body's needs.

Food/Mood Journal