Dietary expert Albert Abayev, RD, of Cedars Sinai is our go-to source for all things macros.
We previously learned from Abayev what macros are and how they guide your body in using calories. We know that protein builds muscles, carbs provide energy, and fats support hormones and lasting fuel.
I wanted to know from his perspective the top 3 foods in each macros category.
I know when I make a meal, I want to ensure that I am adding in foods that will give me the best bang for my buck, so to speak.
What are the top 3 “healthy” fats?
- “Olive oil,
- Avocados,
- Fatty fish (salmon, sardines)”
What are the top 3 carbs?
- “Potatoes (skin on),
- Oats,
- Fruits, especially berries”
What are the top 3 protein sources?
- “Eggs,
- Greek yogurt,
- Lean chicken, turkey, or fish”
What is his #1 piece of nutrition advice?
“Eat enough protein, lift some weights, and don’t stress about being perfect; consistency wins every time,” he said. “Be realistic, not perfect!”
“Food is fuel, but your mindset, sleep, and emotional health are just as powerful,” Abayev said. “Start small, love your body, and your body will love you back.”
“Get sleep, balance your plate, and don’t skip breakfast!” he said.
In his opinion the most underrepresented sector of nutrition is “metabolic health, things like insulin sensitivity, muscle mass, sleep, and stress matter way more than chasing ‘clean’ foods alone.”
To live a balanced, healthy lifestyle Abayev encourages us to “lean into sleep, protein, fiber and movement” and “steer away from restriction, all-or-nothing thinking, and moralizing food as ‘good’ or ‘bad,’” he said.
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