Nutrition & fullness · 3 minute read
Carbs, fat and fibre
Macros is short for macronutrients: protein, carbohydrates and fat. They are major parts of food that supply energy. Fibre is a type of carbohydrate that supports digestion and can help you feel satisfied.
A simple example
A bowl with rice, beans, vegetables and some olive oil combines carbohydrates, protein, fibre and fat. You do not need a perfect ratio at every meal.
Your next step
Keep foods you enjoy and add variety: vegetables or fruit, a protein source, a grain or other starch, and some fat. Increase fibre gradually with enough fluids.
A little more detail
Digestible carbs and protein supply roughly 4 calories per gram; fat supplies roughly 9. Fibre contributes differently and is already included within carbohydrate reporting, not a fourth macro to add again. Typical adult fibre guides range from about 21 to 38 grams depending on age and sex, but individual needs differ.
Questions you might have
What are macros?
Protein, carbohydrates and fat are the main energy-giving nutrients. You can understand them without tracking every gram. Food Log lets you show or hide them.
Are rice, bread or carbohydrates bad?
No. Carbs provide energy. Whole-grain and high-fibre choices can help fullness, but rice and bread can fit too. Portion, variety and your overall pattern matter more than banning a food.
Does eating fat make me fat?
Dietary fat supports cells and vitamin absorption. It is energy-dense, but no nutrient automatically causes fat gain by itself. Include sensible portions of foods such as nuts, seeds and olive oil.
How much fibre should I get, and from where?
Many adult guides suggest roughly 21–38 grams a day depending on age and sex. Beans, lentils, oats, berries and vegetables are useful sources. Increase slowly; health conditions can change what is appropriate.
Must I avoid sugar?
No need to ban it. Foods high in added sugar may be less filling or displace other nutrients, so include them in a balanced pattern. Fruit also contains sugar and offers fibre and nutrients.
Do meal timing or vegetables matter?
Vegetables add fibre and nutrients; timing can help energy and routine. Neither is a magic weight-loss switch. Choose regular meals that suit your schedule and leave you comfortable.
Estimates and general education, not a medical prescription. Seek individual advice when your health or needs call for it.