Essential Macronutrients
Proteins - Building Blocks of Life
Aim for 0.8-1.2g per kg of body weight daily. Complete proteins from lean meats, fish, eggs, dairy, quinoa, and legumes provide all essential amino acids for muscle repair, immune function, and hormone production.
Complex Carbohydrates - Sustained Energy
Choose whole grains, vegetables, fruits, and legumes over simple sugars. These provide steady energy, fiber for digestive health, and important B vitamins for metabolism.
Healthy Fats - Essential Functions
Include omega-3 rich foods like salmon, walnuts, flaxseeds, and olive oil. Healthy fats support brain function, hormone production, and nutrient absorption.