Nutrition: Macronutrients and Micronutrients

Carbohydrates
- Primary energy source.
- Types: Simple (sugars) and Complex (starches, fibers).
- Recommended intake: 45-65% of total daily calories.
Proteins
- Essential for growth, repair, and maintenance of tissues.
- Made up of amino acids; 9 are essential (must be obtained from diet).
- Recommended intake: 10-35% of total daily calories.
Fats
- Important for energy storage, hormonal regulation, and cell structure.
- Types: Saturated, unsaturated (monounsaturated, polyunsaturated), and trans fats.
- Recommended intake: 20-35% of total daily calories.

Vitamins
- Organic compounds necessary for metabolic processes.
- Types: Water-soluble (B-complex, C) and Fat-soluble (A, D, E, K).
- Functions: Immune support, energy production, blood clotting.
Minerals
- Inorganic elements vital for various bodily functions.
- Major: Calcium, potassium, magnesium, sodium.
- Trace: Iron, zinc, selenium, iodine.
- Functions: Bone health, fluid balance, nerve function.

Indigestible part of plant foods; important for digestive health.
Types: Soluble (lowers cholesterol, regulates blood sugar) and Insoluble (promotes bowel regularity).
Recommended intake: 25 grams for women, 38 grams for men daily.

Essential for maintaining bodily functions.
Recommended intake: About 3.7 liters for men, 2.7 liters for women daily, including all beverages and food.

Incorporates a variety of foods from all food groups:
- Fruits and vegetables
- Whole grains
- Lean proteins
- Healthy fats
Aims to meet daily nutrient needs and promote overall health.

Vegetarian/Vegan: Ensure adequate intake of protein, iron, calcium, omega-3 fatty acids, and vitamin B12.
Gluten-Free: Focus on gluten-free grains, fruits, vegetables, and protein sources.
Low-Carb/Keto: Emphasizes protein and fat while restricting carbohydrates; may impact energy levels and nutrient intake.

Carbohydrates: Main energy source for the body, divided into simple sugars and complex starches and fibers. Recommended intake is 45-65% of daily caloric intake.
Proteins: Crucial for the growth, repair, and maintenance of tissues, made from amino acids, including 9 essential amino acids that must come from food. Suggested intake is 10-35% of total daily calories.
Fats: Necessary for energy storage, hormone production, and cellular structure, categorized into saturated, unsaturated (monounsaturated, polyunsaturated), and trans fats. Recommended intake is 20-35% of daily calorie consumption.

Vitamins: Organic compounds essential for metabolic functions, categorized into water-soluble (B-complex, C) and fat-soluble (A, D, E, K). Key functions include immune support, energy production, and blood clotting.
Minerals: Inorganic substances required for numerous bodily functions, with major minerals including calcium, potassium, magnesium, and sodium, alongside trace minerals like iron, zinc, selenium, and iodine. Important for bone health, fluid balance, and nerve function.

Indigestible portion of plant foods essential for digestive health, categorized as soluble (lowers cholesterol, regulates blood sugar) and insoluble (promotes bowel regularity). Daily recommended intake is 25 grams for women and 38 grams for men.

Vital for maintaining physiological functions; daily intake recommendations are approximately 3.7 liters for men and 2.7 liters for women, including all beverages and food.

A healthy diet comprises diverse foods from all food groups: fruits and vegetables, whole grains, lean proteins, and healthy fats, aimed at fulfilling daily nutrient requirements and supporting overall health.

Vegetarian/Vegan: Need to ensure sufficient protein, iron, calcium, omega-3 fatty acids, and vitamin B12.
Gluten-Free: Should include gluten-free grains, fruits, vegetables, and various protein sources.
Low-Carb/Keto: Focus on higher protein and fat intake while limiting carbohydrates; potential effects include altered energy levels and nutrient availability.

Adhere to guidelines like MyPlate or the Dietary Guidelines for Americans. Emphasize portion control, food variety, and moderation in selections. Monitor food labels for nutritional information and ingredients.