Essential Nutrients: Protein

10% – 35% of your total calories should come from protein. Sources of high quality protein include lean meat, poultry, fish, cheese, eggs, yogurt, milk, and soy products.

Essential Nutrients: Water

Depending on your weight, activity level, and climate, you should drink 8-12 cups of water (a total of 64 to 96 ounces of water) every day.