Macros explained simply: protein, fat, carbohydrates

A look at the back of a yoghurt pot: energy, fat, of which saturates, carbohydrate, of which sugars, protein, salt. Seven lines – and afterwards you often know no more than before. This is exactly where the subject of macronutrients begins. Macros explained simply means, at its core: it is about three nutrients that provide energy, and about a few rules of thumb that can actually be applied in Swiss everyday life. Without an app, without scales on the office desk, without lunch turning into an arithmetic problem.

Anyone who has understood what protein, fat and carbohydrates do in the body makes different decisions in the shop. Not stricter ones – simply more mindful ones.

Macros explained simply: the three nutrients that provide energy

macronutrients are called that because we take them in in large amounts – in contrast to micronutrients, that is vitamins and minerals, where it is a matter of milligrams or even micrograms. There are three macros:

• Protein – building material. Found in dairy products, eggs, fish, meat, pulses and tofu.
• Carbohydrate – the main source of energy for most people: bread, pasta, rice, potatoes, fruit, pulses.
• Fat – according to the Federal Food Safety and Veterinary Office (FSVO), the most energy-dense main nutrient. So a tablespoon of oil brings a surprising amount of energy for its small volume.

Water, fibre and alcohol do not appear in this list, but they play a part. Fibre technically belongs to the carbohydrates, but behaves differently in the body – it fills you up and provides volume. If you struggle with that, the Herbalife Fibre products are an uncomplicated addition to everyday life.

How much of what? The Swiss guideline values

This is where it gets concrete – with official figures instead of Instagram wisdom. According to the FSVO, around 45 to 60 per cent of daily energy intake should come from carbohydrates. Recommended carbohydrate sources are above all fruit and vegetables, wholegrain products, potatoes and pulses. You will find the details at the FSVO on nutrient requirements.

With fat, the WHO draws a line: in its update of 17 July 2023 it reaffirms that adults should limit total fat intake to 30 per cent of total energy intake or less. The guidelines on saturated fatty acids, trans fatty acids and carbohydrates were also updated – the latter with a focus on carbohydrate «quality», that is, where the carbohydrates come from, not only how many there are.

The Swiss reference values were defined by the FSVO in 2022; they can be looked up at the Swiss Society for Nutrition. And since September 2024 the new Swiss dietary recommendations for adults have applied, whose food pyramid is aimed at healthy adults between 18 and 65.

What Switzerland actually eats

Theory is one thing. The national nutrition survey menuCH, carried out by the FSVO in cooperation with the FOPH, investigated the other: around 2,000 adults took part by invitation, and consumption, portions, nutrients and behaviour were recorded.

The result reads uncomfortably honestly. According to the menuCH results, sweet and salty foods are consumed considerably more often than recommended, while vegetable oils and nuts are eaten too little – and fats overall too much. Meat consumption is also above the recommendations, while dairy products, pulses and fruit and vegetables come up short. There is a separate analysis of protein consumption based on the menuCH dataset, published in the Swiss Nutrition Bulletin 2021.

What is interesting is the pattern behind it: energy is rarely what is lacking. What is lacking is structure. Most people who come to me for advice do not eat too much fat from the frying pan – but from the croissant, the sandwich and the after-work apéro, none of which are perceived as «high in fat».

From percentage to plate

Nobody eats percentages. So here is the translation into everyday language: build every main meal around a a source of protein, fill half the plate with vegetables or fruit, choose the wholegrain version of your carbohydrates where possible, and add fat deliberately – olive oil, nuts, seeds – instead of eating it without noticing.

The morning is particularly shaky for many people. Coffee standing up, then nothing until eleven, then cravings. A structured Herbalife breakfast sets a fixed anchor point here that the rest of the day can align with.

A prepared shake is a good example of what a portion with a defined composition looks like: the Herbalife Formula 1 Cookie Crunch Shake 550g, prepared with milk, provides protein, carbohydrates and micronutrients in one serving whose values are printed on the packaging – you do not have to estimate anything. If you like the flavour as a starting point, you will find further versions in the overview of the Herbalife shakes.

And drinks? They provide no macros, but they influence how much you drink along the way. The instant herbal drink with tea extracts, mango and dragon fruit flavour brings variety to the glass when still water gets boring over the whole day. A spoonful in the shaker, done.

Track – or simply shop better?

Do you have to count macros? Honest answer: no. For most adults the Swiss food pyramid is quite enough as a compass. Tracking can nevertheless make sense – as a time-limited learning project, over two weeks for instance. Afterwards you know what a portion looks like and can delete the app again.

Two warning signs if you do track: when counting crowds out the pleasure of eating, it is time to stop. And if you hit your numbers but exclusively from bars and powder – then the macros may be right, but not the quality of the food, which the WHO also points out in its carbohydrate guideline.

The same applies around training: the meal after the workout may be simple, as long as it contains protein and a carbohydrate source.

Your next step

Macros explained simply means, in the end: three nutrients, a few percentage ranges from the FSVO and the WHO – and the question of what lands on your plate tomorrow. Take on one meal, not the whole day. Usually it is breakfast.

Take your time to look at All Herbalife products or get in touch with us in Kloten – we will go through your week together and think about where a small change makes the biggest difference.

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