Nutrition Basics
Nutrition: Portion Control
Use smaller plates to visually increase portion size, helping you eat less without feeling deprived.
Nutrition Basics
Nutrition: Healthy Fats
Include sources of healthy fats like avocados, nuts, seeds, and olive oil. These support brain function and hormone production.
Nutrition Basics
Nutrition: Sugar Awareness
Limit added sugars to less than 10% of daily calories. Read labels; sugar has many names (sucrose, fructose, corn syrup).
Nutrition Basics
Nutrition: Protein Timing
Spread protein intake evenly throughout the day (20-30g per meal) to maximize muscle protein synthesis. This is more effective than one large protein meal.
Nutrition Basics
Nutrition: The Plate Method
Fill half your plate with vegetables and fruits, one-quarter with lean protein, and one-quarter with whole grains. This simple visual guide ensures balanced macronutrients without calorie counting.
Nutrition Basics
Nutrition: Micronutrients Importance
Vitamins and minerals (micronutrients) are essential for immune function, energy production, and cell repair. A varied diet with colorful fruits and vegetables usually provides enough.
