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If you've been reading for a while, you know that I've been counting macros recently to balance out hormones and help meet my fitness goals. It's really easy to do with the My Fitness Pal app - you just scan the barcode of whatever you're eating and it automatically comes up.The one thing I've been struggling with, though, is what to do when I make an actual dish. Like, if I make mashed potatoes, grilled chicken and broccoli, those things are easy to calculate individually, but what about when I make something a little more complicated like dessertsor soups?
I did a little research, learned how to do it, and thought I'd share with all of you, using my GAPS Tomato Soup recipe from way back when:
1. Find the macro numbers for each ingredient in your dish.
This is the tedious part, but it's not hard. Just look at the package of the meat or whatever it is you're using. If you have fresh produce you can just google "Macro nutrients of AMOUNT of PRODUCE" (replace the amount with your actual amount and obviously put the name of your produce in there).
2 cups bone broth: 16g fat, 13g protein, 2g carbs
1T ghee: 14g fat, 0 protein, 0 carbs
2 small sweet onions: 2g fat, 2g protein, 20g carbs
1 clove garlic: 0g fat, 0g protein, 2g carbs
5 carrots: 0g fat, 1g protein, 12g carbs
4 celery stalks: 0g fat, 1g protein, 3 carbs
12 vine tomatoes: 3g fat, 12g protein, 57g carbs
parsley and basil - pretty much nothing
2. Add everything up.
Fat: 35g Protein: 29g Carbs: 96g
3, Decide how much is a serving, and then divide by how many servings you have in the dish.
Let's say this makes 4 cups of soup, and 1 cup is a serving size. So we'll divide our numbers above by 4 to get the individual serving size.
Fat: 8.75g Protein: 7.25g Carbs: 24g
There you have it! Pretty easy, right?
