What should I do with foods that don't fit easily into my macros?

Reviewed by Brian St. Pierre, MS, RD

Not all foods fit into neat macro categories.

Accomplishing your macro goals may seem simple on paper or a regular spreadsheet, but in real life, it can sometimes look more like a child's finger painting.

Finding foods that perfectly match your macro goals can be challenging, making the task of accurately tracking your intake seem impossible.

While there are many apps that can help you track the nutritional breakdown of every food you eat, using one app doesn't work for everyone.

For those trying to track macros without the help of an app in your back pocket, you may have questions about how exactly certain foods fit into different macro categories.

Fortunately, there are numerous strategies available to help.

In this post, we'll explore methods and solutions for accommodating foods that don't naturally fit into a single macro category—from individual foods like beans (which contain protein and carbohydrates) to dishes like soups or stews (which can contain a mix of macronutrients).

A brief overview of the macro categories: Carbohydrates, proteins and fats

Before we start exploring foods that don't fit easily into traditional macro categories, let's take a minute to get a solid understanding of macro basics.

Carbohydrates, proteins and fats are the three macronutrients that our body needs in large quantities. They provide us with energy, help build and repair tissue, and protect our organs.

• Carbohydrates are the main source of energy for our body. They are found in foods such as bread, pasta, rice, fruit, beans and starchy vegetables. Carbohydrates are broken down into glucose and used by our cells as fuel.
• Protein it is essential for building and repairing tissues. It is found in foods such as meat, fish, poultry, eggs, dairy products, soy and beans. It consists of amino acids, which are the building blocks of proteins.
• Fat it is a concentrated source of energy and nourishes our brain and cell membranes. It is found in foods such as oils, nuts, seeds and avocados. Fats also help absorb vitamins and play a role in hormone production.

Of course, there is much more to macronutrients than this summary above.

Macro-based diets are designed to meet daily targets for these three macros—often by measuring/weighing foods and calculating their respective macros.

Weighing food on a scale using grams provides the most accurate way to calculate macros, although measuring cups and spoons also work.

However, for those who want to track macros without the hassle of weighing and measuring your food, Our hand portion method it is very effective.

Macro Organization Category Guide: Some foods don't fit together perfectly

Food is complex (beans have both carbohydrates and protein; nuts have both fat and protein). And, measuring can be complicated (soda can't follow the cupped hands rule). However, if you're trying to meet your macro goals, what you eat still needs to be considered.

We'll cover some of the more common, tricky-to-categorize foods and offer recommendations on how to calculate them.

The key to all of these foods is to pick one approach and apply it consistently. (This is probably more important than the actual classification itself!)

Tricky Macro #1: Legumes (beans and lentils)

Legumes and lentils contain protein and carbohydrates—so where do they count?

Generally, it depends on the meal itself and/or the individual's eating style.

If someone is completely plant-based/vegan, then it is likely that legumes or lentils count as their protein source, as they are probably the most protein-rich foods they are consuming. But they can also count as protein and carbohydrates, under certain conditions.

Our suggestion: Choose the highest protein food (assuming there is one) as your protein source and categorize the other items from there.

Here are some examples.

At a meal with…

▶ Chicken with beans, broccoli and olive oilthe chicken is the protein (the protein-rich part of the dish), the beans are the carbs, the broccoli is the vegetable, and the olive oil is the fat.

▶ Beans with rice, broccoli and olive oilbeans are the protein (the protein-rich part of the dish), rice is the carbohydrate, broccoli is the vegetable, and olive oil is the fat.

▶ Two servings of beans with broccoli and olive oilone serving of beans will count as protein and the other will count as carbohydrates.

▶ Rice with broccoli and olive oilthere is no protein-rich food – only carbohydrates, vegetables and fat.

▶ Beans, broccoli and olive oil, it would depend on the eater. Omnivore? Then we would count the beans as carbs. plant based? Then we would count beans as a protein.

Tricky Macro #2: Dairy

Despite being a dietary staple, milk doesn't always fit neatly into a macro category.

Cow's milk and non-Greek yogurt tend to be a fairly even mix of all three macros, but can vary depending on the fat level (whole, low-fat, skim).

Ultimately, we suggest categorizing based on the fat or carbohydrate content of the milk or yogurt you're consuming.

• In general, consider 1 cup (8 oz.) of whole milk products a fat “thumb”. (Although it's bigger than your thumb and also provides protein and carbohydrates, it's high in fat so it can count as fat.)
• A cup of low-fat milk (0-2%) it's generally considered a hand full of carbohydrates (although it also provides fat and protein).
• A part of Greek yogurt or low-fat cottage cheese (0-2%) generally considered a protein palm.
• A cup of everything very sweet (chocolate milk, strawberry yogurt) is generally considered a hand full of carbs (although it does have fat and protein).

So let's say you have a full fat Greek yogurt or whole milk that is heavily sweetened.

Is it fat or carbs??

Think of it this way: If it's full of fat, you know it's a fat thumb. But if there is also too much sugar is added, then it is also a hand full of carbs.

Tricky Macro #3: Dairy Alternatives

Milk alternatives – nut, soy or whole grain milk – are very similar to products made from cow's milk. They tend to offer a mix of macros, depending on the source, and the classification also depends on whether they are sweetened or not.

With only 30 to 40 calories per 8-ounce serving, unsweetened options like almond milk can be considered almost negligible in macro calculations. If you're just using a sprinkle in coffee or tea, you can just skip it altogether.

However, this is not a universal rule for all milk alternatives.

For example, oat, soy or pea protein milk may have a richer nutrient profile that, even when unsweetened, should be considered.

Sweetened milk alternatives bring another layer of complexity. Added sugars can quickly increase the carbohydrate content and should be categorized as a hand full of carbohydrates.

Tricky Macro #4: Soda

A serving of soda does not fit in a hand full of cups, and a scale is not always at hand.

To classify when you're on the go, consider an average 12-ounce can of soda to be a hand full of carbs.

Eight ounces may be a preferred serving in terms of sugar content, but 12 ounces simplifies the math, as most beverages are packaged this way.

This is similar to how we account for bananas, apples, oranges, pears and other fruits, as they are “prepackaged” by nature. While they can be standardized, each piece can vary significantly in its macro content.

Rating is OK. By frequently comparing actual measurements with visual assessments, we can train ourselves to be more accurate over time.

Tricky Macro #5: Alcohol

alcohol it should generally be in its own category, as most of its calories are derived from fermentation from starch and sugar.

This applies to almost all alcohol, be it light beer, microbrew/craft beer, wine and spirits (although some microbrew/craft beer and dessert wines can contain quite a bit of carbs).

Many people like to put alcohol in the carbohydrate category, which works. Again, whichever method you prefer can work; just follow it continuously.

Note that most alcohol is around 100-150 calories per serving. If it has a sweet additive (think margarita, or alcohol + soda), count it as an extra helping of carbs.

How to calculate mixed food meals

With the complicated food out of the way, it's time to discuss mixed food like soups, salads, chili, casseroles, curries and more.

Since these types of foods are technically several foods combined, they naturally have a mix of macros.

Our advice: The blink of an eye.

Make your best guess at the ratio of protein-rich foods, carbohydrate-rich foods, and fats. This is not a foolproof method, but consistency is the key. If one day you categorize the chili in one way, do the same the next day.

With mixed meals, The goal is to get a protein, vegetable, quality carbohydrate and/or healthy fat in each serving.

This is relatively easy to do when making it yourself, as you can weigh each ingredient to calculate macros and then divide by the total portions. When it's done by others, just guess as best you can.

Tip: If a mixed meal—like chili or soup—is low in a particular macronutrient, you can always add a side dish to fill the gap.

We can support you on your fitness journey

If you're just getting started with macros, take a moment to explore Precision Nutrition's ultimate macro calculator.

This interactive tool can help you determine your ideal calorie and macronutrient intake based on your individual goals and needs to create a personalized plan—no bean carb expertise required.