Nutrition is more than just macros

It is common in bodybuilding circles to go around answering all nutritional questions with "IIFYM" - If It Fits Your Macros, where macros are your calorie, protein, fat, and carbohydrate targets. This is a very shortsighted and flawed approach as there are many other things that are important for both bodybuilding progress and health - the "micros". Micros are things like essential fatty acids, vitimans, fiber, and anti-oxidants. Here is a quick rundown of some good foods to get these all important micros.

ORANGE FRUITS AND VEGETABLES

Orange colored foods get their color from beta carotene which is a cartenoid compound. Both Vitiman C and beta-carotine are important anti-oxidants which are suspected to aide in cancer prevention and possibly anti-aging as well. Here are some examples of foods that are high in beta carotene and/or vitiman C:

apricots, dried, organic
beans, kidney, mature seeds, sprouted, raw
beets
blackberries, raw
blackberries, raw
broccoli, frz, chopd, ckd, bld, drnd, w/salt
broccoli, frz, chopd, unprep
broccoli, frz, chopd, unprep
broccoli, frz, chopd, unprep
broccoli, frz, spears, unprep
broccoli, raw
broccoli, raw
brussels sprouts, ckd, bld, drnd, wo/salt
cabbage, chinese (pak-choi), ckd, bld, drnd,
cabbage, chinese (pak-choi), raw
cabbage, red, raw
campbell's v8 100% veg juc
campbell's, tomato juc
cantaloupe
carrots
carrots, raw
carrots, raw
carrots, raw
cauliflower, frz, unprep
chives, raw
clementines, raw
dandelion greens, raw
gooseberries, raw
gooseberries, raw
gooseberries, raw
grapefruit
kale, boiled
kale, raw
kale, raw
kale, raw
kale, raw
kiwifruit, grn, raw
kiwifruit, grn, raw
kiwifruit, grn, raw
kiwifruit, grn, raw
kumquats, raw
kumquats, raw
lettuce, grn leaf, raw
limes, raw
limes, raw
mangos, raw
mangos, raw
nopales, raw
okra, ckd, bld, drnd, wo/salt
onions, spring or scallions (incl tops&bulb),
onions, spring or scallions (incl tops&bulb),
onions, young grn, tops only
orange
orange juice
orange juice, raw
orange juice, raw
orange juice, raw
orange juice, raw
papayas
parsley, frsh
pea, split dried
pea, split dried
pea, split dried
peas, edible-podded, raw
peas, edible-podded, raw
peas, frozen
pepper, orange bell
pepper, red bell
peppers, jalapeno, raw
peppers, serrano, raw
peppers, swt, grn, raw
peppers, swt, grn, raw
peppers, swt, red, frz, chopd, unprep
pico de gallo
potato, sweet
pumpkin, canned
pumpkin, ckd, bld, drnd, w/salt
raspberries, frz, unswtnd
salsa, cooked
sauerkraut, cnd, sol&liquids
sauerkraut, cnd, sol&liquids
sauerkraut, cnd, sol&liquids
sauerkraut, cnd, sol&liquids
spinach, boiled
spinach, ckd, bld, drnd, wo/ salt
spinach, fresh leaves
spinach, frz, chopd or leaf, ckd, bld, drnd,
spinach, frz, chopd or leaf, unprep
spinach, frz, chopd or leaf, unprep
spinach, raw
spinach, raw
squash, butternut
squash, smmr, zucchini, incl skn, ckd, bld, d
squash, smmr, zucchini, incl skn, raw
squash, smmr, zucchini, incl skn, raw
squash, smmr, zucchini, incl skn, raw
squash, smmr, zucchini, incl skn, raw
squash, smmr, zucchini, incl skn, raw
squash, smmr, zucchini, incl skn, raw
squash, smmr, zucchini, incl skn, raw
squash, smmr, zucchini, incl skn, raw
squash, winter
strawberries, frz, swtnd, sliced
strawberries, frz, unswtnd
strawberries, frz, unswtnd
strawberries, frz, unswtnd
strawberries, frz, unswtnd
sweet potato, ckd, bld, wo/ skn
sweet potato, ckd, bld, wo/ skn
sweet potato, frz, ckd, bkd, wo/ salt
tangerines, (mandarin oranges), raw
tomato
tomato juice powder
tomato paste
tomato products, cnd, puree, wo/salt
tomato sauce
tomatoes, crushed, canned
tomatoes, red, ripe, cnd, packed in tomato ju
tomatoes, red, ripe, cnd, packed in tomato ju
tomatoes, red, ripe, cnd, w/grn chilies
tomatoes, red, ripe, raw, year rnd average
tomatoes, red, ripe, raw, year rnd average
tomatoes, red, ripe, raw, year rnd average
tomatoes, red, ripe, raw, year rnd average
tomatoes, sun-dried
tomatos, stewed
v8 veg juc, lo na v8
vegetables, mxd (corn, lima bns, peas, grn bn
vegetables, mxd, frz, ckd, bld, drnd, w/salt
vegetables, mxd, frz, ckd, bld, drnd, w/salt
vegetables, mxd, frz, ckd, bld, drnd, wo/salt
vegetables, mxd, frz, ckd, bld, drnd, wo/salt
watercress, raw

LEAFY GREENS

Leafy green vegetables are extremely important for health. Leafy vegetables are packed with fiber along with vitamins, minerals, and plant-based substances that may help protect you from diabetes, heart disease, and perhaps even cancer. Here are some of the best leafy greens:

arugula, raw
beans, green frozen
beans, snap, green, raw
broccoli
broccoli, frz, chopd, ckd, bld, drnd, w/salt
broccoli, frz, chopd, unprep
broccoli, frz, chopd, unprep
broccoli, frz, chopd, unprep
broccoli, frz, spears, unprep
broccoli, raw
broccoli, raw
brussel sprouts
brussels sprouts, ckd, bld, drnd, wo/salt
cabbage, chinese (pak-choi), ckd, bld, drnd,
cabbage, chinese (pak-choi), raw
cabbage, red
cabbage, red, raw
cabbage, white
cauliflower
cauliflower, frz, unprep
cilantro
collards
dandelion greens, raw
kale, boiled
kale, raw
kale, raw
kale, raw
kale, raw
lettuce, grn leaf, raw
lettuce, iceberg (incl crisphead types), raw
lettuce, leaf
pak choi
radish
romaine, raw
seaweed
spinach, boiled
spinach, ckd, bld, drnd, wo/ salt
spinach, fresh leaves
spinach, frz, chopd or leaf, ckd, bld, drnd,
spinach, frz, chopd or leaf, unprep
spinach, frz, chopd or leaf, unprep
spinach, raw
spinach, raw
spirulina
turnip greens
watercress, raw
watercress, raw

BERRIES

Berries contain lots of antioxidants, resveratrol, and flavonoids that are very important to health. There is a reason that most of the much heralded 'superfoods' are in this category. You will note that some of these items are actually not berries, a more correct title for this class of nutritional powerhouses would be "brightly colored fruits" but that takes up too much room in charts :) Here are some of the best berries:

apple
apple juice
blackberries
blackberries, cnd, hvy syrup, sol&liquids
blackberries, frz, unswtnd
blackberries, raw
blackberries, raw
blueberries, dried
blueberries, fresh
blueberries, frz, unswtnd
blueberries, frz, unswtnd
blueberries, raw
blueberries, raw
blueberries, raw
blueberries, wild, frz
cherries, dried
cherries, fresh
cherries, sour, red, frz, unswtnd
craisins
cranberries, dried, swtnd
cranberries, dried, swtnd
cranberries, dried, swtnd
goji berries, dried
gooseberries, cnd, lt syrup pk, sol&liquids
gooseberries, raw
gooseberries, raw
gooseberries, raw
grape juice
grapes, red
pear, fresh
plums
raspberries
raspberries, frz, unswtnd
strawberries
strawberries, frz, swtnd, sliced
strawberries, frz, unswtnd
strawberries, frz, unswtnd
strawberries, frz, unswtnd
strawberries, frz, unswtnd

OMEGA 3 ESSENTIAL FATTY ACIDS (EFA)

Fat is no longer the villian it once was, in fact, we understand that it is very important for health but certain types of fat are more important than others. The most important fat appears to be the omega 3 fatty acids. EPA and DHA are commonly found in cold water fish like salmon or cod. There is also ALA which is found in plant sources like seeds and nuts which converts to the all important EPA and DHA. Omega 3 fatty acids may help prevent heart disease, depression, and asthma but most important to bodybuilders is that they seem to have a beneficial role in gaining muscle as well. Here are some of the the omega 3 essential fatty acids:

anchovy, european, cnd in oil, drnd sol
chia seeds, dried
chia seeds, dried
chia seeds, dried
chia seeds, dried
clif protein bar chocolate
domino's 14" chs pizza, ultimate deep di
fish oil, cod liver
fish oil, salmon
fish oil, salmon
fish oil, sardine
fish, canned sardines
fish, grilled salmon
low carb crispy chicken
low carb crispy chicken
low carb crispy chicken
low carb crispy chicken
low carb crispy chicken
low carb crispy chicken
low carb crispy fish and shrimp
mayonnaise
nuts, walnuts
oil, canola
oil, canola
oil, cod liver
oil, flaxseed
oil, flaxseed, cold pressed
oil, sardine
peanut butter w/ omega-3, creamy
rice
rice
rice
salad drsng, ranch drsng, reg
salmon, atlantic, farmed, raw
salmon, atlantic, farmed, raw
seed, chia
seed, chia
seed, flaxseed
seed, flaxseed
seed, mustard
seed, shelled hemp
seeds, hemp sd, hulled
seeds, hemp sd, hulled
seeds, hemp sd, hulled
smoothie

FIBER

Fiber is important for many reasons and with modern, highly processed foods, few people get enough of it. Fiber fills you up without adding any calories. The bulk added in the food gives chewing satisfaction and stomach fullness that allows you to satisfy your hunger with a lot fewer calories so it is great for people trying to lose fat. Two very important health benefits as well - it naturally reduces cholsterol levels and helps prevent colon cancer. High cholersterol levels put one at risk of heart attacks which is why 30% of those over 40 are on statin medication but simply eating enough fiber can put your cholesterol levels back in check naturally. Fiber comes from plants which makes sense but what can be surprising is which plants have the most fiber but it depends a bit on what you mean by 'most'. Things like non-starchy vegetables are very high in fiber with hardly any calories but you simply cant eat enough of them without getting tired jaw muscles. Things like legumes have a lot more fiber but also pack a lot of calories in the carbohydrates and protein. Here are some awesome fiber sources:

beans, black, cooked
beans, black, dry
beans, garbanzo
beans, lentils dried
beans, nonfat refried
beans, pinto, cooked
beans, pinto, dry
broccoli
brussel sprouts
cereal, shredded wheat
cereal, wheetabix
cereals rte, kellogg, kellogg's raisin b
cereals rte, post bran flakes
cereals rte, quaker, 100% nat granola, oats,
cereals rte, uncle sam crl
cereals rte, uncle sam crl
cereals, oats, reg & quick, not fort, dry
chickpeas
cilantro
cocoa, dry pdr, unswtnd
collards
cowpeas (blackeyes), immat seeds, ckd, bld, d
dandelion greens, raw
domino's 14" chs pizza, ultimate deep di
eggplant, raw
jicama, raw
kale, raw
kale, raw
kale, raw
kale, raw
lima bns, immat seeds, cnd, no salt, sol&liqu
mushroom, fresh
oats
oats
oats
oats
oats
oats
oats
parsley, frsh
parsnips, ckd, bld, drnd, w/salt
pea, split dried
pea, split dried
peas, frozen
peas, grn, cnd, reg pk, sol&liquids
peppers, serrano, raw
potatoes, bkd, skn, wo/salt
quinoa, uncooked
raspberries
seed, chia
seed, flaxseed
spaghetti, black bean
spaghetti, edamame, organic
spinach, frz, chopd or leaf, ckd, bld, drnd,
spirulina
squash, butternut
squash, winter
tomato paste
tomato sauce
tomatoes, sun-dried
vegetables, mxd (corn, lima bns, peas, grn bn
vegetables, mxd, cnd, sol&liquids
vegetables, mxd, frz, ckd, bld, drnd, w/salt
vegetables, mxd, frz, ckd, bld, drnd, w/salt
vegetables, mxd, frz, ckd, bld, drnd, wo/salt
vegetables, mxd, frz, ckd, bld, drnd, wo/salt
vegetables, mxd, frz, unprep
vegetables, mxd, frz, unprep
vegetables, mxd, frz, unprep
vegetables, mxd, frz, unprep
vegetables, mxd, frz, unprep
wheat germ, crude