Nutrition Foundations

Macronutrients—protein, carbohydrates, and fats—provide energy and support essential bodily functions. Understanding their roles helps you make informed dietary choices.

Protein: The Building Block

• Function: Builds and repairs tissue, produces enzymes and hormones, supports immune function
• Daily target: 0.7-1.0g per pound of body weight (higher for active individuals)
• Quality sources: Lean meats, fish, eggs, dairy, legumes, tofu, tempeh
• Distribution: Spread intake across meals for optimal muscle protein synthesis
• Key point: Prioritize protein at each meal to support satiety and metabolic health

Carbohydrates: Primary Energy Source

• Function: Provides quick energy, fuels brain and muscles, supports gut health
• Daily needs: Varies based on activity level (lower for sedentary, higher for athletes)
• Quality sources: Whole grains, fruits, vegetables, legumes, tubers
• Timing matters: Consume more around physical activity for performance
• Fiber target: 25-35g daily from whole food sources

Dietary Fats: Essential for Health

• Function: Hormone production, nutrient absorption, brain health, cell membrane integrity
• Daily target: 20-35% of total calories
• Healthy sources: Olive oil, avocados, nuts, seeds, fatty fish, coconut oil
• Omega-3 focus: Prioritize EPA and DHA from fatty fish or algae supplements
• Limit trans fats: Avoid hydrogenated oils and processed foods

Vitamins and minerals are essential for countless biological processes. Deficiencies can significantly impact health and performance.

Critical Vitamins

• Vitamin D: Bone health, immune function, mood regulation (aim for 2000-4000 IU daily)
• B Vitamins: Energy production, nervous system support (abundant in whole grains, meat, eggs)
• Vitamin A: Vision, immune health, skin integrity (from colorful vegetables, liver)
• Vitamin C: Antioxidant, collagen synthesis, immune support (citrus, berries, peppers)
• Vitamin E: Antioxidant protection (nuts, seeds, leafy greens)

Essential Minerals

• Magnesium: 300+ enzymatic reactions, sleep, muscle function (nuts, seeds, leafy greens)
• Zinc: Immune function, wound healing, protein synthesis (meat, shellfish, legumes)
• Iron: Oxygen transport, energy production (red meat, spinach, lentils)
• Calcium: Bone health, muscle contraction, nerve signaling (dairy, leafy greens, fortified foods)
• Potassium: Blood pressure regulation, muscle function (bananas, potatoes, avocados)

When you eat can be as important as what you eat. Strategic meal timing supports energy, performance, and metabolic health.

Key Principles

• Eating window: Consider a 10-12 hour eating window to allow digestive rest
• Breakfast debate: Eat when genuinely hungry, not by the clock
• Pre-workout nutrition: Consume easily digestible carbs and protein 1-2 hours before training
• Post-workout refueling: Protein and carbs within 2 hours optimizes recovery
• Evening meals: Finish eating 2-3 hours before bed for better sleep quality
• Meal frequency: 2-4 meals daily works for most people; find your rhythm

Water is essential for virtually every bodily function. Even mild dehydration impairs cognitive and physical performance.

Daily Hydration Guidelines

• Baseline intake: Half your body weight in ounces daily (e.g., 150 lbs = 75 oz water)
• Activity adjustment: Add 12-16 oz per hour of exercise
• Climate consideration: Increase intake in hot or dry environments
• Urine color check: Aim for pale yellow (dark indicates dehydration)
• Morning hydration: Start day with 16-24 oz water upon waking
• Electrolytes: Add sodium, potassium, magnesium during intense or prolonged activity

Creating nutrient-dense, balanced meals doesn't require complicated calculations. Use these simple frameworks.

The Hand Method

• Protein: Palm-sized portion (20-30g)
• Vegetables: Fist-sized serving (or more)
• Carbohydrates: Cupped hand portion
• Healthy fats: Thumb-sized portion

The Plate Method

• Half the plate: Non-starchy vegetables (leafy greens, broccoli, peppers)
• Quarter plate: Lean protein source
• Quarter plate: Complex carbohydrates (grains, starchy vegetables)
• Add healthy fats: Olive oil, avocado, nuts

While whole foods should be your foundation, strategic supplementation can fill nutritional gaps.

Core Supplements to Consider

• Vitamin D3: 2000-4000 IU daily (most people are deficient)
• Omega-3 (EPA/DHA): 1-2g daily if not eating fatty fish regularly
• Magnesium: 200-400mg before bed (supports sleep and recovery)
• Protein powder: Convenient way to meet protein targets
• Creatine monohydrate: 5g daily for cognitive and physical performance

When to Consider Testing

• Vitamin D levels (most common deficiency)
• Iron and ferritin (especially for women and vegetarians)
• B12 (particularly for plant-based diets)
• Comprehensive metabolic panel annually

The best diet is one you can maintain long-term. Focus on consistency over perfection.

Principles for Long-Term Success

• 80/20 rule: Aim for nutrient-dense choices 80% of the time, allow flexibility
• Focus on additions: Add healthy foods rather than restricting everything
• Mindful eating: Eat slowly, minimize distractions, notice hunger and fullness cues
• Plan ahead: Meal prep and planning prevents poor last-minute decisions
• Social flexibility: Maintain balance while enjoying social occasions
• Progress not perfection: Small consistent improvements compound over time