Jewish Food Hero Kosher Macros Part #1

Kosher Macros Diet – a Beginner’s Guide, Part #1 is all about the basics of a Macros-based eating pattern. Sounds complicated, but is actually a very simple way of setting up lifetime habits of balanced eating.

How I got interested in a Kosher Macros approach to eating

Throughout my life, I was interested in being “healthy” and eating to honor my values and my body. This led me to try various diet plans, including a vegan diet, I have since come to realize and embrace that being healthy in body and spirit means avoiding any dietary extremes. 

In this guide, I will share what the Kosher macro diet is and how it can help you adapt to a healthy diet plan without cutting out the food you love the most. 

Today, I believe the key lies in learning how to eat in balance and focusing on portion sizes instead of going on extreme fad diets or any diet that requires you to eliminate entire food groups.

Transforming Your Health with Kosher Macro Diet

Understanding the Kosher Macros Diet 

“Kosher” means adapting eating habits to follow Jewish law. A “Macro diet” means a person is focused on the portion size, nutrients, and food groups they consume. 

You must be thinking, how does the Kosher macro diet differ from other macro diet plans? The differentiation lies in these 2 things; 

  1. Only kosher food is consumed; certain meats are permitted and others are forbidden. 
  2. Food grouping is different. For example, consuming meat and dairy products together is forbidden.
Transforming Your Health with Kosher Macro Diet

Macros VS Micros

Following a macros dietary pattern ultimately means that you eat all foods in balance, by consuming macronutrients and micronutrients in quantities that are specifically right for you as an individual. 


The word macro means “large-scale,” In the context of nutrition and diet, macronutrients – abbreviated to “macros” – refers to the three main types of nutrients that provide energy and are essential for maintaining good health. The three macronutrients are:

  • Carbohydrates: The primary source of energy for the body, carbohydrates are found in foods such as fruits, grains, fruits, sugars, and vegetables.
  • Proteins: Important for building and repairing tissues, proteins arein foods such as fish, meat, beans, and eggs.
  • Fats: Also a source of energy for the body, fats are important for hormone production, nutrient absorption, and maintaining healthy skin and hair. Fats can be found in oils, nuts, seeds, and fatty meats.

Balancing your intake of these three macronutrients is important for maintaining a healthy diet and meeting your body’s nutritional needs. This is often called tracking your “macros” or “macronutrient intake.” It may sound complicated, but really it just means understanding what proportions of these macronutrients are best for you personally, and keeping tabs on whether you are eating in line with those goals. 


Micro means “extremely small,” and in the context of nutrition and diet, micronutrients – abbreviated to “micros” – are essential nutrients that the body needs in small amounts for various functions. Micronutrients include vitamins and minerals, which are important for maintaining good health and preventing deficiencies.

Some examples of micronutrients include:

  • Vitamins: Organic compounds that the body needs in small amounts for various functions, such as maintaining healthy skin, bones, and immune systems. Examples of vitamins include vitamin C, vitamin D, and vitamin B12.
  • Minerals: Inorganic compounds that the body needs in small amounts for various functions, such as building strong bones, carrying oxygen in the blood, and regulating muscle and nerve function. Examples of minerals include calcium, iron, and potassium.

While micronutrients are required in smaller amounts than macronutrients, they are still essential for maintaining optimal health. 

Transforming Your Health with Kosher Macro Diet

Calculate Macros in Your Kosher Macro Diet 

The first step in a macros eating pattern is calculating your macros: this means, finding out how much protein, carbohydrate and fat you need to eat on a daily basis. 

The right macronutrient proportions are different for each person and are based on factors including body weight, height, age, etc. However, the ideal average range tends to fall between these ranges:

  • Protein 20-35%
  • Carbohydrates 40-55%
  • Fats 10-35% 

The exact macro percentage varies from person to person – it’s important to calculate your own to find out your individualized targets. You can use this  Kosher Macros book or this simple online macros calculator to calculate your macronutrient percentages.

Transforming Your Health with Kosher Macro Diet

More about the Kosher Macros Diet

Take some time to calculate your macro ranges, and then check out Transforming Your Health with Kosher Macro Diet – A Beginner’s Guide, Part #2.

Stay tuned for more news about Jewish Food Hero’s new cookbook, Kosher Macros!

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