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So you’re wanting to be more mindful of what you’re eating. That’s fantastic! This is a great step in wanting to be a healthier version of you! But tracking macros seems…daunting.
In a busy world, where we’re always on the go and looking for ways to be more efficient, macro tracking might not be the right option for you. Maybe it takes up too much time, or causes some extra stress. Maybe, it’s simply not something you want to do right now because you have in the past, and you want to learn how to focus on nutrition WITHOUT the macros.
The good news is there are SO many ways to be mindful of your eating habits without having to track macros. Let’s dive into some of those methods…
The Methods
Start with Food Quality
Where can we add more “color” into your day? Where can we add more protein? At the end of the day, choosing more nutrient dense foods like fruits, veggies, whole grains, lean protein, and healthy fats are a great way to increase food quality.
We're not team “no processed food whats-so-ever” but we are team “prioritize nutrient density”. The “fun” foods that are a little less nutritious can still be included, but if we focus on a diet that contains mostly whole foods, we're in a great spot.
Practice Mindful Eating
Many of us don’t think twice about what we’re eating when we are eating it.
Have you ever counted the number of times you chew your food? What about how often you take a breath between bites. Do you set your sandwich down between bites, or simply continue to eat until it’s done?
Slowing down can actually improve your digestion, and allow you to be more aware of your body’s hunger and satiety.
Are you starting to get full? Do you want to take a break to see if you really want to finish the whole plate? (If you’ve ever over-indulged due to eating too quickly–you know what I mean).
Learning to be in tune with your body’s biofeedback during meals can help prevent overeating along with the improved digestion mentioned above.
Create a Balanced Plate
Ensure each meal has a major protein source, a major carbohydrate source, and a fat source. Including each macronutrient in your meal helps to provide energy and keep our body feeling satisfied.
You may even notice that the more you prioritize, full and nutrient dense meals, the less you gravitate toward using food as a coping strategy, night time over-indulgences, etc.
Consider Servings, Colors, or Both
I often have clients track the number of servings of fruits and vegetables per day (colors), and sometimes even protein, as that can help with keeping track without “keeping track.”
It’s still a way take inventory of the amount you’re eating, without being as detailed or diligent with weighing food.
Working to get a variety of colors (we recommend 3–5 minimum per day) can help with increasing your variety of micronutrients in your diet as well, which can help to improve overall health.
Lastly, Remember a Few Key Takeaways About Nutrition and Macro Tracking…
- Just because you didn’t track it, doesn’t mean it “doesn’t count.” If you ate the fruits and veggies, you ate them, whether they end up in your food tracking app or not.
- Macro tracking is a tool, and a tool doesn’t have to be used in every situation or chapter of life. It can be one that gets pulled out only when necessary, or for a season, and then tucked away again.
- You CAN be successful in reaching your health goals without tracking macros, period.
No scale or food tracker required — just awareness, intention, and a bit of structure.
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