In a perfect world, where I was the perfect specimen of health and wellness, my diet would consist of one hundred percent organic, whole foods. I do wish I was at that point mentally, because physically I’m sure I would feel amazing! However, at this present moment, I’m more of what you might call a “practical eater”.
When it came to my weight loss in the past, I had a very all or nothing mindset. I always assumed if my diet wasn’t consisting of completely healthy, “good” foods, that I could never make much progress. Although working my way toward better overall health and nutrition is of course the ultimate goal, I was so relieved to find, that I could still make progress toward my physical goals, while eating foods that didn’t make me feel like I was depriving myself of all of the delicious processed treats this western world has to offer. For me personally, finding the right balance of vegetables and whole foods, with some processed, convenient treats mixed in has been the way I’ve made this process more of a lifestyle , instead of a diet. Finding brands with the ingredients that best fit your macros, is key to helping you fit in those fun foods and treats.
One common question I hear is, “How do you find macro-friendly foods?” Honestly, that’s a tricky question, because ALL foods can be “macro-friendly”, depending on which foods you pair them with for the day. But this week, I’ll explain the things I look for on a nutrition label, and how you can find the brands that taste the best, and fit the best with your macros.
Decoding the Nutrition Label
Lucky for us, in this day and age, we have magical apps like My Fitness Pal, that can help us track our food, calories, and macros for the day. I honestly can’t imagine how body builders did it back in the day, before smartphones and computers. But knowing how to read the nutrition label while you’re at the grocery store, is still important when you’re buying ingredients to fit into your meal plan. There’s a ton of information we can learn from the nutrition label, but when I’m at the store, the main things I look for are: serving size, total calories, protein, carbs, fat, and fiber.
Comparing the Labels
So finding the brands, that have the most “macro-friendly” ingredients, is simply about comparing the labels. When you really start looking, it’s amazing how different brands, of the same types of food, can differ so much on their macronutrients. So let’s look at some examples of things you might see:
Example 1: Protein Pancakes
If you know me at all, you know that I love me some Kodiak Cakes! There was a period of probably 3 months or so, that I ate pancakes twice a day, every day. Pumpkin Spice for breakfast, and dark chocolate for an after dinner dessert. So I was curious when I saw another brand of protein pancakes pop up on the shelf, next to my beloved Kodiak Cakes. So I took a look at the label, and compared. It’s important to always check the serving size first, to make sure you’re comparing the same amount. These two pancake mixes had the same serving size of 1/2 cup. Next I check the total calories. The Krusteaz pancakes have 220 calories per 1/2 cup, while the Kodiak Cakes are 190 for the same amount. Next, I look at the protein. When it comes to protein, the one with the highest amount wins. Kodiak Cakes wins again! Next I’ll check the carbs, and for me, the lower number wins here. Kodiak Cakes is 3 for 3, with 8g less carbs per serving than the Krusteaz. Both brands have equal amounts of total fat. The last thing that sold me on the Kodiak Cakes, is the fiber. It contains 5g of fiber per serving, while the Krusteaz mix only contains 1g. So although both of these brands of protein pancakes, could fit into your macros, depending on your taste preference, the Kodiak Cakes are the most “macro-friendly”, because they have the highest amount of protein and fiber, and the lowest amount of carbs.
Example 2: Barbecue Sauce
It’s crazy how much the macros of some sauces and dressings can vary. One example of this is good ‘ol Barbecue Sauce.
A good thing to remember is, the sweeter the sauce, usually means, the higher the carbs. Two sauces that we sometimes buy in our house, are Sweet Baby Ray’s, and Stubb’s spicy barbecue. They also are the same serving size, and neither one of them contain protein. The things you want to pay attention to with sauces, are going to mainly be total calories, carbs, and sugar. Because of the sweetness in the Sweet Baby Ray’s, it not only packs in twice the amount of calories per serving, but also 10g more carbs, and 9g more sugar. Just like with the pancakes, you could make either brand work into your macros if you really wanted to, but the Stubb’s spicy barbecue would be easier to work into your day, than the Sweet Baby Ray’s.
Thank God For Technology
Technology makes it so much easier to not have to track all of our food, macronutrients, and micronutrients throughout the day. Using My Fitness Pal to plan my meals has been a huge part of my weight loss success, and it makes it so much easier to calculate all of the things I eat in a day. The main things I pay attention to in My Fitness Pal, are my total calories, protein, carbs, fat, and fiber. The only other things that I try not to get wild with are my sugar and sodium intake. I try to keep those numbers within the daily recommended amounts, because I know when I don’t, that I can feel sluggish or bloated.
Finding a Balance
While the goal is to keep progressing, and working my way toward a heavier emphasis on more whole foods and green vegetables, it is comforting knowing that I can still have some processed treats mixed in, and still reach my physique goals. Flexible Dieting is about finding the balance that works best for you, both physically and mentally. Flexible Dieting is not all about finding ways to eat junk and still lose weight. There are advantages and disadvantages to eating on either end of the spectrum. A diet comprised of mostly clean, whole foods, allows you to eat a higher volume of food if that’s what you need to feel satisfied. However, if fitting in some sugary processed things helps you stick with your diet long term, then you can do that as well, but the total amount of food you eat might be slightly less. Personally, I prefer to have a mixture of both. It helps me to not feel deprived, and to have a lot of variety and convenience in my meal plans.
I hope you will take the time, to find what works best for you. You are totally capable of losing weight and feeling better when you just decide you want to and find a way. This is all about finding something sustainable for you, that you could see yourself doing years down the road. I hope that helps you kind of see how I compare different brands, and how I have compiled a list of go to ingredients over the course of my weight loss journey. As always, feel free to reach out to me here or on Instagram, @mommytracksmacros if you have any more questions!