Macronutrients: What They Are and Why We Need Them

The term “macronutrients” or “macros” has been tossed around quite a bit in recent years. Especially if you are even remotely tuned into the health and fitness world. This article captures the essence of what you need to know to create the “perfect plate” which is a balance of these plus essential micronutrients. We will deep dive into each in separate posts, but for now, here is what you need to know to get started.

Macronutrients: Why We Need Them and Why They Matter During Menopause

Macronutrients are the nutrients your body needs in large amounts to provide energy, maintain tissues, produce hormones, and support overall health.

The three macronutrients are:

1. Protein

2. Carbohydrates

3. Fat

Each has a unique role, and all three are important—especially during perimenopause and postmenopause.

Protein:

What Protein Does

Protein is made up of amino acids, which are the building blocks for:

• Muscle

• Bone

• Skin

• Hair

• Nails

• Enzymes

• Hormones

• Immune cells

During menopause, protein becomes especially important because declining estrogen accelerates muscle loss.

Benefits of Adequate Protein

• Preserves and builds muscle

• Supports metabolism

• Improves recovery from exercise

• Supports bone health

• Helps control appetite

• Stabilizes blood sugar

• Supports immune function

Good Sources Include:

• The healthiest protein sources are generally those that provide a lot of protein along with vitamins, minerals, and healthy fats while being low in added sugars and highly processed ingredients.

  Animal-Based Proteins

  • Fish (especially salmon, sardines, trout) — high in protein and heart-healthy omega-3 fats.

  • Chicken breast and turkey — lean, high-quality protein.

  • Eggs — complete protein with many nutrients.

  • Greek yogurt — high protein and rich in calcium.

  • Cottage cheese — protein-rich and filling.

  • Lean cuts of beef, pork, or bison — provide protein, iron, and vitamin B12.

  Plant-Based Proteins

  • Lentils — high in protein, fiber, iron, and folate.

  • Beans (black, kidney, pinto, chickpeas) — protein plus fiber for gut and heart health.

  • Tofu, Tempeh, and edamame — complete proteins from soy.

  • Quinoa — one of the few grains that contains all essential amino acids.

  • Hemp seeds, Chia seeds, and pumpkin seeds — protein plus healthy fats and minerals.

  • Nuts such as almonds, pistachios, and peanuts.

  Highest Protein per Serving

  If your goal is maximizing protein:

  1. Fish (salmon, tuna)

  2. Chicken breast

  3. Turkey breast

  4. Greek yogurt

  5. Eggs

  6. Tofu/tempeh

  7. Lentils and beans

  8. Sprouts and Microgreens

  Simple Rule of Thumb

  Try to get most of your protein from:

  • Fish and seafood

  • Poultry

  • Eggs

  • Dairy (if tolerated)

  • Beans, lentils, tofu, and other minimally processed plant proteins

  These sources tend to offer the best combination of protein quality, nutrition, and long-term health benefits.

What Happens If You're Deficient?

Even mild chronic underconsumption can lead to:

• Loss of muscle mass

• Weakness

• Slower metabolism

• Increased body fat

• Poor exercise recovery

• Increased risk of falls

• Reduced bone strength

• Increased hunger and cravings

Menopause Connection

Loss of muscle is one of the biggest reasons women often notice:

• Weight gain

• Reduced strength

• Difficulty maintaining independence later in life

Protein is the most protective macronutrient against age-related muscle loss.

Carbohydrates:

What Carbohydrates Do

Carbohydrates are the body's preferred energy source.

They fuel:

• Brain function

• Nervous system

• Muscles during exercise

• Daily activity

Carbohydrates are stored as glycogen in muscles and the liver.

Benefits of Adequate Carbohydrates

• Provide energy

• Support workouts

• Reduce fatigue

• Improve mood

• Support thyroid function

• Spare protein from being used as fuel

• Provide fiber when coming from whole foods

Good sources include:

Sweet Potato

Oats

Quinoa

Brown Rice

Beans

Lentils

Fruit and vegetables also contribute carbohydrates and valuable nutrients.

What Happens If You're Deficient?

Very low carbohydrate intake may contribute to:

• Fatigue/low energy

• Brain fog

• Poor exercise performance

• Reduced recovery

• Constipation

• Mood changes

• Increased cortisol production

• Difficulty sustaining muscle-building workouts

Menopause Connection

Many menopausal women try to cut carbohydrates drastically to lose weight.

Often the result is:

• Lower workout performance

• Increased fatigue

• Greater cravings

• Difficulty building muscle

The goal is usually not "low carb" but rather choosing high-fiber, minimally processed carbohydrates.

Fat:

What Fat Does

Dietary fat is essential for:

• Hormone production

• Cell membranes

• Brain function

• Vitamin absorption

• Nervous system health

Vitamins A, D, E, and K require fat for absorption.

Benefits of Adequate Fat

• Supports hormone production

• Supports brain health

• Promotes satiety

• Supports skin health

• Helps absorb key nutrients

• Supports healthy cholesterol balance

Good sources include:

Extra Virgin Olive Oil

Avocado

Walnuts

Almonds

Salmon

What Happens If You're Deficient?

Too little dietary fat can contribute to:

• Dry skin

• Hair changes

• Fatigue

• Poor absorption of vitamins

• Hormonal disruption

• Increased hunger

• Difficulty feeling satisfied after meals

Menopause Connection

Since estrogen is already declining, extremely low-fat diets can worsen symptoms for some women by reducing the availability of raw materials needed for hormone production and nutrient absorption.

Fiber: The "Hidden Macronutrient"

While technically a carbohydrate, fiber deserves special attention during menopause.

Benefits include:

• Improved gut health

• Better cholesterol levels

• Improved blood sugar control

• Reduced inflammation

• Increased fullness

• Support for healthy estrogen metabolism

Excellent sources:

Raspberries

Black Beans

Lentils

Chia Seeds

Broccoli

Sweet Potatoe

Women over 50 should generally aim for about 21–30 grams of fiber daily.

Why All Three Matter Together

Think of the macronutrients as a team:

Protein

Builds and repairs tissues.

Carbohydrates

Provide energy for the work.

Fat

Supports hormones, brain health, and nutrient absorption.

If one is missing, the whole system becomes less efficient.

A Menopause-Friendly Macronutrient Approach

For many active menopausal women, a balanced approach looks something like:

• Protein: 25–35 g per meal

• High-fiber carbohydrates at each meal

• Healthy fats at each meal

• Plenty of vegetables and fruit

For example:

Breakfast

• Eggs

• Oatmeal

• Berries

Lunch

• Grilled chicken or Tofu

• Large salad

• Olive oil vinaigrette

• Quinoa

Dinner

• Salmon

• Roasted vegetables

• Sweet potato

This pattern helps support:

• Muscle retention and growth

• Stable energy

• Reduced inflammation

• Bone health

• Blood sugar control

• Healthy body composition

Key Takeaway for Menopause

If there is one macronutrient most menopausal women underconsume, it's often protein. If there is one carbohydrate-related issue, it's usually too many refined carbohydrates and not enough fiber-rich carbohydrates. And if there is one fat-related issue, it's often too much processed fat and not enough healthy fats from foods like olive oil, fish, nuts, and avocado.

The goal isn't to eliminate any macronutrient—it's to get enough of each from high-quality, minimally processed sources to support healthy aging, muscle maintenance, and long-term health.

Note: This article is meant to offer general guidelines on the subject matter. Always consult with your doctor or health care provider if you are unsure about what is right for you or if need a deeper level of support.