Macronutrients & Fluids
• Carbohydrates: Primary energy source; focus on whole grains, fruits, veggies.
• Protein: Essential for building & repair; found in meat, fish, dairy products (Milk etc.), beans, nuts. soy products.
• Fats: Healthy fats from fish, avocado, nuts; limit saturated and trans fats.
• Water: Crucial for all bodily functions; aim for 6-8 glasses daily.
Vitamins & Minerals
• Vitamin C: For immunity; found in citrus (orange, lemon), berries.
• Calcium: For bones; dairy pro., fortified alternatives. (yogurt) also spinach, almond is a good source.
• Iron: For oxygen transport; red meat, lentils, spinach, Broccoli.
• Vitamin D: For calcium absorption; sunlight, fortified foods, fatty fish (needs vary).
• Dietary Fiber: Promotes digestive health (from whole grains, fruits, veggies)
• Vitamin A: For vision, immune function. (Carrot, Pumpkin, Orange)
• B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Energy, nerve health, cell formation. (Spinach, kale, Banana. Soyabean, Mostly Fish and Meat)
• Vitamin E: Antioxidant, cell protection. (Almond, Sunflower seed, Broccoli)
• Vitamin K: Blood clotting. Crucial for everyday health. (Spinach, Blueberry, Kiwi, Egg)
s
General Guidelines
• Fruits & Veggies: At least 400g (5 portions) daily.
• Sugar: <10% of energy (ideally <5% of cal. consumption) from free sugars (added sugars, honey, juice).
• Salt: <5g/day (use iodized salt).
• Fats: <30% of energy from total fats, <10% from saturated.