Healthy Meal Planning - Healthy Macros - Meal Planning Basics

Sep 27, 2026

Healthy meal planning focused on understanding macros—carbohydrates, proteins, and fats—and using them to fuel daily energy needs. The content explains the functions of each macro, typical calorie ranges, and practical food choices such as whole grains, legumes, lean proteins, non-starchy vegetables, and unsaturated fats. Guidance includes specific water emphasis, protein and fiber goals, plus a carb-to-fiber ratio target to support fullness, digestion, and overall dietary balance.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages40

Reading Time1 h 41 min

AccessFree to download

Objectives

Understand macros

Healthy diet basics

Meal planning

Grocery lists

Fuel your body with healthy macros

Carbohydrates

Protein

Fat

Water

Carbohydrates details

Functions

Sources

Fiber to carb ratio

Protein details

Sources

Benefits

Intake guidelines

U N C R E X H E A L T H C A R E Healthy Meal Planning Natalie Newell, RD, LDN UNC/ Rex Nutrition Services U N C R E X H E A L T H C A R E Food is the fuel that gives you the body you need to live the life you want U N C R E X H E A L T H C A R E Objectives • Understand macros • Healthy diet basics • Meal planning • Grocery lists U N C R E X H E A L T H C A R E These key nutrients provide us with energy-Macro ✓ Carbohydrates ✓ Protein ✓ Fat Carbs Pro Fat U N C R E X H E A L T H C A R E Macro • Carbohydrates • Protein • Fats • Provide energy This Photo by Unknown Author is licensed under CC BY-ND U N C R E X H E A L T H C A R E Fuel Your Body With Healthy Macros • Carbohydrates-fuel the brain (45-55% of total calories) – Choose higher fiber whole grains; starchy vegetables such as peas, winter squash, potatoes; beans/legumes/lentils; fruit; yogurt & dairy • Protein-makes hormones, builds/repairs muscle/cells (15-30%) – Choose plant proteins and lean animal proteins • Non-starchy vegetables-go for color! • Fat-fat is flavor (20-25%) – Choose unsaturated fats more often-oils, nuts & nut butters, avocado • WATER! U N C R E X H E A L T H C A R E Carbohydrates Functions: o primary source of fuel for the body & brain o provide a sense of “fullness” o provide fiber and B vitamins Sources: whole grains, breads, cereals, potatoes, popcorn, beans, corn, peas, milk & yogurt, fruit, sweets U N C R E X H E A L T H C A R E Fiber To Carb Ratio Aim For: Fiber > 10% of Total Carbohydrates Example: 30 G carbs= At least 3 grams of fiber Fiber Goal: 25-35 grams per day U N C R E X H E A L T H C A R E Proteins Sources: meat, poultry, fish/seafood, milk, yogurt, beans & lentils, cheese, eggs, nuts, nut butters, tofu, soy products U N C R E X H E A L T H C A R E Proteins • Builds muscle • Repairs tissue • Support immune system • Helps you feel fuller longer • Helps reduce cravings • General Intake guidelines: • .8 g per kg (basic needs) • 1.2-2.0g per kg (active needs)

FAQs

What are the three main macros covered in healthy meal planning?

The document focuses on carbohydrates, protein, and fat, explaining how each contributes to energy and body functions.

What calorie ranges are recommended for carbohydrates and protein?

Carbohydrates are suggested at 45–55% of total calories, and protein at 15–30%.

What fiber goal and carb-to-fiber ratio does the document recommend?

It recommends Fiber > 10% of total carbohydrates, with an example of 30 g carbs equaling at least 3 g fiber, and a daily fiber goal of 25–35 grams.

How much protein does the document recommend based on activity level?

It lists 0.8 g per kg for basic needs and 1.2–2.0 g per kg for active needs.

Sep 27, 2026

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