Macronutrients: The Big Three

1. Protein:

• Sources: Eggs, chicken, beef, pork, turkey, fish (salmon, cod, sardines), tofu, tempeh, lentils, chickpeas, black beans, edamame, Greek yogurt, cottage cheese, whey protein.
• Functions: Muscle repair, hormone synthesis, immune function.
• Recommended Intake: 0.8–2.2g per kg of body weight, depending on activity level.
• Special Notes: Prioritize leucine-rich sources for muscle synthesis (e.g., eggs, whey).

2. Carbohydrates:

• Sources: Fruits (bananas, berries, apples), vegetables (sweet potatoes, broccoli, carrots), grains (oats, quinoa, rice, barley), legumes (lentils, beans, peas), bread, pasta.
• Functions: Primary energy source, supports brain function, glycogen replenishment.
• Recommended Intake: 45–65% of daily calories.
• Special Notes: Favor complex carbs over refined (whole grains > white bread).

3. Fats:

• Sources: Avocado, olive oil, coconut oil, nuts (almonds, walnuts, cashews), seeds (chia, flax, sunflower), fatty fish (salmon, mackerel, herring), butter, ghee.
• Functions: Hormone production, cellular function, brain health, energy storage.
• Recommended Intake: 20–35% of daily calories.
• Special Notes: Focus on omega-3-rich sources (e.g., fish, flaxseed oil).

Micronutrients: Essential Vitamins and Minerals

Vitamins:

• Vitamin A: Carrots, sweet potatoes, spinach, liver.
• Vitamin C: Oranges, strawberries, bell peppers, kiwis.
• Vitamin D: Sunlight, fatty fish, fortified milk, egg yolks.
• Vitamin E: Almonds, sunflower seeds, spinach, avocado.
• Vitamin K: Kale, broccoli, spinach, fermented foods.
• B-Vitamins: Whole grains, legumes, eggs, leafy greens, meat.

Minerals:

• Calcium: Milk, cheese, yogurt, kale, sardines.
• Magnesium: Spinach, almonds, dark chocolate, whole grains.
• Iron: Red meat, spinach, lentils, fortified cereals, beans.
• Potassium: Bananas, potatoes, oranges, spinach.
• Zinc: Shellfish, meat, chickpeas, pumpkin seeds.
• Selenium: Brazil nuts, fish, eggs.

Hydration

• Daily Water Intake: 2.7 liters for women, 3.7 liters for men (varies by activity).
• Sources: Water, herbal teas, fruits (watermelon, cucumbers).
• Electrolytes: Sodium, potassium, magnesium (hydration enhancers in sports drinks or naturally).

Categories of Foods

Whole Foods:

• Definition: Minimally processed, nutrient-dense.
• Examples: Fresh fruits, vegetables, whole grains, lean meats, nuts, seeds.

Processed Foods:

• Definition: Altered from natural state, often with additives.
• Examples: Packaged snacks, sugary cereals, soda, fast food.

Fermented Foods:

• Definition: Contain probiotics for gut health.
• Examples: Yogurt, kefir, sauerkraut, kimchi, kombucha, miso.

Nutrition Hacks

• Protein Timing: Consume 20–30g per meal for optimal muscle synthesis.
• Meal Prep: Cook in bulk, store in portions.
• Pairing Foods: Combine Vitamin C (oranges) with iron (spinach) for better absorption.
• Mindful Eating: Chew slowly, avoid distractions.

Common Diet Patterns

• Mediterranean Diet: Olive oil, fish, nuts, whole grains, moderate wine.
• Keto Diet: High fat, very low carbs, moderate protein.
• Vegan Diet: Plant-based only; excludes animal products.
• Intermittent Fasting: Eating within specific windows (e.g., 16/8).

Food Quality Tips

• Organic: Lower pesticide exposure, higher antioxidants.
• Local/Seasonal: Fresher, more nutrient-dense.
• Grass-Fed/Free-Range: Better omega-3 profile in meat and eggs.
• Avoid Trans Fats: Found in fried foods, baked goods, margarine.

Metrics to Watch

• Caloric Intake: Use apps like MyFitnessPal.
• Macro Ratios: Tailor to activity level and goals.
• Blood Markers: Regular tests for vitamin D, iron, cholesterol.
• Body Composition: Use body fat percentage scales or DEXA scans.

Final Raw Takeaways

• Eat a colorful plate to ensure micronutrient variety.
• Prioritize protein and whole foods.
• Stay hydrated and mindful of electrolytes.
• Use small, consistent improvements over drastic changes.

For deeper insights, explore the expert resources on food science and health optimization.