Nutrition and Diet Basics

Fruits And Vegetables

• Provide essential nutrients, fiber, and antioxidants
• Aim for 5 servings a day, with a variety of colors to ensure intake of different nutrients
• Examples:
  • Fruits: apples, bananas, berries, citrus fruits, avocados
  • Vegetables: leafy greens, broccoli, carrots, bell peppers, tomatoes

Protein Sources

• Essential for building and repairing muscles, organs, and tissues
• Aim for 0.8-1 gram of protein per kilogram of body weight per day
• Examples:
  • Animal sources: chicken, fish, beef, pork, lamb, eggs, dairy
  • Plant-based sources: legumes, beans, lentils, tofu, tempeh, nuts, seeds

Healthy Fats

• Essential for brain function, hormone production, and absorption of vitamins
• Aim for 20-35% of daily calorie intake from healthy fats
• Examples:
  • Monounsaturated fats: avocados, nuts, seeds
  • Polyunsaturated fats: fatty fish, flaxseeds, chia seeds
  • Omega-3 fatty acids: walnuts, flaxseeds, chia seeds

Whole Grains

• Rich in fiber, vitamins, and minerals
• Aim for half of grain intake to be whole grains
• Examples:
  • Whole grains: brown rice, quinoa, whole wheat, oats, barley
  • Refined grains: white rice, white bread, sugary snacks

Dairy And Eggs

• Provide calcium, protein, and other essential nutrients
• Choose low-fat or fat-free options to reduce saturated fat intake
• Examples:
  • Dairy: milk, cheese, yogurt
  • Eggs: rich in protein, vitamin D, and choline

Fruits And Vegetables

• Provide essential nutrients, fiber, and antioxidants for overall health
• Aim to consume at least 5 servings daily, with a variety of colors to ensure intake of different nutrients
• Examples of fruits include apples, bananas, berries, citrus fruits, and avocados
• Examples of vegetables include leafy greens, broccoli, carrots, bell peppers, and tomatoes

Protein Sources

• Essential for building and repairing muscles, organs, and tissues
• Consume 0.8-1 gram of protein per kilogram of body weight per day
• Animal sources of protein include chicken, fish, beef, pork, lamb, eggs, and dairy products
• Plant-based sources of protein include legumes, beans, lentils, tofu, tempeh, nuts, and seeds

Healthy Fats

• Essential for brain function, hormone production, and absorption of vitamins
• Aim for 20-35% of daily calorie intake from healthy fats
• Monounsaturated fats are found in avocados, nuts, and seeds
• Polyunsaturated fats are found in fatty fish, flaxseeds, and chia seeds
• Omega-3 fatty acids are found in walnuts, flaxseeds, and chia seeds

Whole Grains

• Rich in fiber, vitamins, and minerals
• Aim for half of grain intake to be whole grains
• Examples of whole grains include brown rice, quinoa, whole wheat, oats, and barley
• Examples of refined grains include white rice, white bread, and sugary snacks

Dairy And Eggs

• Provide calcium, protein, and other essential nutrients
• Choose low-fat or fat-free options to reduce saturated fat intake
• Dairy products include milk, cheese, and yogurt
• Eggs are rich in protein, vitamin D, and choline