Your nutrient cheat sheet (that actually makes sense)

Let's keep it simple: macronutrients and micronutrients 101

Oh, hello there! It’s Melissa from Grow Healthier + Happier. I love the growth in my lil’ happy wellness publication on Substack. It’s a world of possibility here! Subscribe today to create a wellness lifestyle that gives you the energy to go after your dreams.

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I’ve eaten the kale. I’ve eaten the cake.
I’ve felt energized and light on my feet healthy...
And I’ve also felt sluggish and ready for bed at 2:00 PM.

I want to avoid feeling fatigued at all costs. I have way too much I want to do in any given day. One thing I do to avoid fatigue and create sustainable energy is to look at what my body actually needs.

I always go back to the basics as far as my nutrition goes.

This is a simple and to-the-point post about macronutrients and micronutrients. I’ve made it highly skimmable so you can peruse and grab what you need.

Here we go!

Macronutrients: the big 3 (+ 2 underrated players)

These are your body’s main fuel sources. They give you energy, help repair tissue, support muscle, and regulate hormones.

🥑 Macronutrients: health benefits + food sources

Protein
• Repairs tissue, supports your immune system, and builds lean muscle
• Foods ~ chicken, salmon, tofu, Greek yogurt, lentils

Carbohydrates
• Your body’s main energy source—especially for your brain and muscles
• Foods ~ quinoa, oats, berries, sweet potatoes

Healthy Fats
• Supports hormone balance, brain health, and helps absorb vitamins
• Foods ~ avocado, olive oil, nuts, salmon

Fiber
• Keeps digestion running smooth, blood sugar balance, and helps you feel full
• Foods ~ chia seeds, broccoli, apples, beans (chickpeas are my fav)

Water
• Hydrates your cells, flushes toxins, and supports everything from digestion to brain function (super important)
• Foods ~ cucumbers, watermelon, herbal tea, water (obvs)

Here’s more on macros:

A macronutrients guide because not everyone knows what macros are {recipes plus protein cheat sheet}

Real talk…

If you're skipping carbs because you think they’re “bad”—can we let that go now?
Your brain literally needs glucose to function. The key is choosing the right carbs (complex carbs, found in whole grains, fruits, vegetables, and legumes) and pairing them with protein and healthy fat so you’re not crashing an hour later.

🔥 And now, let’s chat about micronutrients

Micronutrients are vitamins and minerals. They don’t give you energy per se, but they help your body use energy properly.

Just a moment, getting my nutrition textbook out…

📖 🍎

Micronutrients: health benefits + food sources

Vitamin A
• Supports eye health, immune function, and skin repair
• Foods ~ carrots, sweet potatoes, kale

Vitamin C
• Boosts immunity, collagen production, and iron absorption
• Foods ~ citrus fruits, strawberries, bell peppers

Vitamin D
• Supports bone health, mood, and immune function
• Foods ~ sunlight (not a food, but important to mention), salmon, egg yolks, mushrooms

Vitamin E
• Acts as an antioxidant ~ supports skin and eye health
• Foods ~ almonds, sunflower seeds, spinach, asparagus

Vitamin K
• Essential for blood clotting and bone strength
• Foods ~ leafy greens, Brussels sprouts, broccoli

Vitamin B1 (Thiamine)
• Supports energy metabolism and nerve function
• Foods ~ whole grains, pork, sunflower seeds

Vitamin B2 (Riboflavin)
• Helps with energy production and eye health
• Foods ~ milk, eggs, almonds

Vitamin B3 (Niacin)
• Supports skin health and brain health
• Foods ~ chicken, tuna, peanuts, brown rice

Vitamin B5
• Helps with hormone production and fat/carb metabolism
• Foods ~ avocados, eggs, broccoli, oats

Vitamin B6
• Supports brain development and mood regulation
• Foods ~ bananas, chickpeas, poultry, soybeans

Vitamin B7 (Biotin)
• Supports healthy hair, skin, and nails
• Foods ~ eggs, seeds, sweet potatoes, avocado

Vitamin B9 (Folate)
• Essential for DNA synthesis and cell growth
• Foods ~ eggs, oranges, leafy greens

Vitamin B12
• Supports red blood cell formation and energy production
• Foods ~ salmon, beef, dairy (milk, cheese, yogurt)

Calcium
• Builds strong bones and can help improve cholesterol levels
• Foods ~ yogurt, tofu, kale, sardines/salmon, milk/cheese

Iron
• Supports oxygen transport and supports energy
• Foods ~ spinach, lentils, red meat, pumpkin seeds

Magnesium
• Supports sleep, stress regulation, and muscle recovery
• Foods ~ dark chocolate (hello), almonds, pumpkin seeds

Zinc
• Supports wound healing, immune defense and skin health
• Foods ~ chickpeas, cashews, oysters, dairy, eggs, whole grains

Potassium
• Supports heart health and muscle function
• Foods ~ bananas, potatoes, coconut water

Selenium
• Provides antioxidant support and boosts thyroid function
• Foods ~ brazil nuts (I eat one a day), eggs, tuna, spinach

Copper
• Helps with iron absorption and collagen production
• Foods ~ lentils, avocado, mushrooms, sunflower seeds

Manganese
• Supports bone health and helps reduce inflammation
• Foods ~ leafy greens, seeds, whole grains

Chromium
• Helps regulate blood sugar and insulin activity
• Foods ~ lettuce, beef, grape juice

Iodine
• Essential for thyroid hormone production
• Foods ~ Seaweed, cod, iodized salt

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Here's how I use this in real life

When I feel foggy, drained, or like I could demolish a sleeve of cookies—I pause and ask myself this:

What’s missing?
Sometimes, it’s a macro/micro imbalance. Maybe I skimped on protein. Maybe my magnesium is low. Maybe I need more water. (It’s almost always more water.)

Back in the day (before I became a nutrition nerd), I might have ignored all those little signals… powered through, snacked on random things, and wondered why I felt “off.”

Now?

I listen. I fuel.

And I feel better faster.

When I am putting together a meal, I don’t only consider taste. I also consider what nutrients I can add to make the meal even healthier.

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Ready to take action?

Here’s what I want you to do over the next week:

1. Pick one macro or micro you think you’re low in.

2. Add 2 foods rich in that nutrient to your grocery list.

3. Try them out. See how you feel. (If it’s protein? Maybe add a scoop of Greek yogurt to breakfast or throw a boiled egg into your lunch.)

Let’s stop guessing and start fueling.

You in?

Do you have a question you want answered about macros or micros? Do you need a recipe suggestion that’s high in protein or magnesium (for example)? If so, comment below.

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Cheers~

All material on the Grow Healthier + Happier publication is provided for educational purposes only are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your physician for any questions you have about a medical condition, and before undertaking any diet, exercise or other health-related programs.