Nutrition Guides

Comprehensive reference library for understanding macronutrients, micronutrients, hydration, and daily nutritional requirements.

Macronutrients

Macronutrients provide the energy your body needs to function. The three main types are carbohydrates, proteins, and fats.

Macronutrient Calories per Gram Primary Functions Recommended Daily %
Carbohydrates 4 Primary energy source, brain function 45-65%
Proteins 4 Tissue repair, enzyme production 10-35%
Fats 9 Hormone production, nutrient absorption 20-35%

Visual Balance Guide

Imagine your plate divided into sections: 50% vegetables/fruits, 25% protein, 25% carbohydrates.

Tip: Choose complex carbs (whole grains) over simple carbs (sugar) for sustained energy.

Micronutrients

Micronutrients include vitamins and minerals that your body needs in smaller amounts but are essential for proper functioning.

Vitamin/Mineral Key Functions Food Sources Daily Value
Vitamin C Immune function, collagen production Citrus fruits, bell peppers, broccoli 90mg
Vitamin D Bone health, calcium absorption Fatty fish, fortified dairy, sunlight 20mcg
Iron Oxygen transport, energy production Red meat, spinach, legumes 18mg
Calcium Bone strength, nerve function Dairy, leafy greens, fortified foods 1300mg

Tip: Eat a variety of colorful fruits and vegetables to ensure you get a broad spectrum of micronutrients.

Hydration

Water is essential for nearly every bodily function, from temperature regulation to waste removal.

Body Weight Daily Water Need Signs of Dehydration Hydrating Foods
50kg (110lbs) 1.5-2 liters Dark urine, fatigue, headache Cucumber, watermelon, oranges
70kg (154lbs) 2-2.5 liters Dry mouth, dizziness, confusion Celery, strawberries, yogurt
90kg (198lbs) 2.5-3 liters Rapid heartbeat, sunken eyes Lettuce, tomatoes, soups

Hydration Tips

  • Drink water throughout the day rather than all at once
  • Consume water-rich fruits and vegetables
  • Increase intake during exercise or hot weather
  • Monitor urine color - pale yellow indicates good hydration

Nutrition Glossary

Click or tap on any term to learn more about it:

Antioxidants
Compounds that protect your cells against damage from free radicals. Found in colorful fruits and vegetables.
Fiber
A type of carbohydrate that your body can't digest. Important for digestive health and blood sugar control.
Omega-3 Fatty Acids
Essential fats with anti-inflammatory properties. Found in fatty fish, flaxseeds, and walnuts.
Probiotics
Beneficial bacteria that support gut health. Found in fermented foods like yogurt and kimchi.
Glycemic Index
A measure of how quickly a food raises blood sugar levels. Lower GI foods provide more sustained energy.
Complete Protein
A protein source that contains all nine essential amino acids. Most animal proteins and some plant sources like quinoa.
Download Complete Guide Learn More About Micronutrients