Core principles

• Favor minimally processed foods: vegetables, fruits, legumes, whole grains, nuts, seeds, lean proteins, and healthy fats.
• Balance your plate: about half vegetables and fruits, a quarter protein, a quarter whole grains or starchy vegetables, plus healthy fats.
• Watch portions and added sugars; limit sodium and saturated fat; avoid trans fats.
• Eat a variety of colors and food types to cover nutrient needs and support the gut microbiome.
• Make it realistic: choose culturally familiar foods, plan ahead, and build habits you can sustain.

Macronutrients

Carbohydrates

• Main energy source, especially for brain and high-intensity activity.
• Choose complex carbs: whole grains, beans, lentils, vegetables, fruits.
• Limit refined carbs and added sugars (aim for less than 10% of total calories from added sugars).
• General range: 45–65% of daily calories (adjust for activity and preference).

Protein

• Builds and repairs muscles, organs, enzymes, and hormones.
• Sources: fish, poultry, eggs, dairy, tofu/tempeh, legumes, nuts, seeds.
• General range: 10–35% of daily calories. Many adults do well at 1.0–1.2 g/kg body weight; athletes often 1.2–2.0 g/kg.

Fats

• Essential for absorption of vitamins A, D, E, K, hormone production, and cell health.
• Favor unsaturated fats (olive oil, avocado, nuts, seeds, fatty fish). Limit saturated fat to less than 10% of calories; keep trans fats as low as possible.
• General range: 20–35% of daily calories.
• Include omega-3s from fish (e.g., salmon, sardines) or plant sources (walnuts, flax, chia).

Micronutrients

Micronutrients (vitamins and minerals) support metabolism, immunity, bone health, and more. A varied diet usually covers needs.

• Iron: red meat, beans, lentils, fortified cereals; pair plant iron with vitamin C for better absorption.
• Calcium & Vitamin D: dairy or fortified plant milks, leafy greens (calcium); sunlight, fatty fish, fortified foods (vitamin D). Many adults require supplementation for vitamin D if levels are low.
• Folate: leafy greens, beans, citrus; supplemental folic acid (400 mcg/day) recommended for people who can become pregnant.
• Potassium & Magnesium: fruits, vegetables, legumes, nuts, whole grains support blood pressure and muscle/nerve function.
• Vitamin B12: animal foods; vegans need fortified foods or supplements.
• Sodium: aim for less than 2,300 mg/day; consider 1,500 mg/day if you have high blood pressure (personalize with your clinician).

Hydration

• General daily fluid needs: about 2.7 liters for most women and 3.7 liters for most men from all beverages and foods; adjust for climate, activity, and health status.
• Use thirst, urine color (pale straw), and performance as guides.
• Prioritize water; unsweetened tea/coffee can count. Limit sugary drinks and alcohol.

Fiber and gut health

• Aim for about 14 g of fiber per 1,000 kcal (roughly 25 g/day for most women, 38 g/day for most men).
• Sources: beans, lentils, whole grains, vegetables, fruits, nuts, seeds.
• Support the microbiome with prebiotics (onions, garlic, bananas, asparagus, oats) and, if desired, probiotics (yogurt, kefir, fermented foods).
• Increase fiber gradually and drink enough water to avoid GI discomfort.

Healthy eating patterns

• Mediterranean: vegetables, fruits, whole grains, legumes, nuts, olive oil; fish often; moderate dairy; limited red meat and sweets. Linked to heart and brain health.
• DASH: emphasizes fruits/vegetables, low-fat dairy, whole grains, beans, nuts; limits sodium; reduces blood pressure and supports heart health.
• Plant-forward: meals centered on plants with optional animal foods; can meet protein needs with legumes, soy, and grains when calories are adequate.
• Choose a pattern that fits your culture, budget, and preferences for long-term consistency.

Reading food labels

• Ingredients are listed by weight; shorter lists with recognizable foods often indicate less processing.
• % Daily Value (%DV): 5% or less is low; 20% or more is high.
• Prioritize fiber, protein, unsaturated fats; limit added sugars, sodium, and saturated fat.
• Watch portion sizes; packages may contain multiple servings.

Meal planning on a budget

• Base meals on affordable staples: oats, rice, pasta, beans, lentils, eggs, frozen vegetables, seasonal produce.
• Batch cook and freeze; repurpose leftovers (e.g., roast chicken today, soup tomorrow).
• Keep a pantry: canned tomatoes/beans, tuna, whole grains, spices.
• Plan 3–5 simple meals, make a list, and avoid shopping hungry.

Special considerations

Pregnancy and breastfeeding

• Folic acid: 400–600 mcg/day starting before conception; iron: 27 mg/day; iodine: 220–290 mcg/day; DHA: ~200–300 mg/day.
• Avoid high-mercury fish (e.g., shark, swordfish, king mackerel), unpasteurized products, and undercooked meats.

Older adults

• Protein: often 1.0–1.2 g/kg/day supports muscle and function.
• Vitamin D, calcium, and B12 may require special attention or supplementation.

Athletes and active people

• Protein: 1.2–2.0 g/kg/day depending on training; carbohydrates scale with training load.
• Fuel around workouts: carbs and some protein pre/post; rehydrate with electrolytes after long or hot sessions.

Medical conditions

• Diabetes: emphasize fiber-rich carbs, consistent meal timing, and the plate method; monitor response.
• Hypertension: follow DASH principles, reduce sodium, increase potassium (unless restricted).
• Food allergies/intolerances: read labels carefully; for celiac disease, follow a strict gluten-free diet.
• Consult a healthcare professional or registered dietitian for personalized guidance.

Supplements: when and how

• Food first: supplements can fill gaps but don’t replace a balanced diet.
• Common needs: vitamin D (if levels are low or limited sun), B12 for vegans, prenatal vitamins for pregnancy, iron if deficient.
• Choose third-party tested products; avoid megadoses unless prescribed.

Common myths vs. facts

• Myth: Carbs are bad. Fact: Whole-food carbs are key sources of fiber and nutrients; quality and portion size matter.
• Myth: You must detox. Fact: Your liver and kidneys already detox; focus on whole foods, fiber, hydration, and sleep.
• Myth: High-protein diets harm healthy kidneys. Fact: In healthy people, recommended athletic protein intakes are safe; kidney disease requires individual guidance.
• Myth: One “superfood” fixes everything. Fact: Dietary patterns over time matter more than individual foods.

Sustainable nutrition

• Make plants the star; include legumes several times per week.
• Choose seasonal and local foods when feasible; reduce food waste by planning and using leftovers.
• Opt for minimally packaged items and reusable containers.

Food safety basics

• Clean: wash hands and surfaces; rinse produce under running water.
• Separate: keep raw meat/seafood separate from ready-to-eat foods.
• Cook: use a thermometer; reheat leftovers to steaming hot.
• Chill: refrigerate perishables within 2 hours (1 hour if above 90°F/32°C).

Sample day of eating

Adjust portions for your energy needs and preferences.

• Breakfast: Oats cooked with milk or fortified soy beverage, topped with berries, chia seeds, and a spoon of peanut butter; coffee or tea.
• Lunch: Grain bowl with quinoa, roasted vegetables, chickpeas, olive oil–lemon dressing; side of yogurt or a calcium-fortified alternative.
• Snack: Apple with a handful of almonds.
• Dinner: Baked salmon (or tofu) with brown rice and a large salad with mixed greens, tomatoes, cucumbers, olive oil, and vinegar.
• Hydration: Water with meals; extra as needed around activity.