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: Carbohydrate
Each gram of carbohydrate provides 4 calories.
Essential Nutrients: Dietary Fat
The American Heart Association recommends the consumption of fish high in omega-3 fatty acids at least twice a week.
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.
Eat Nutrient-dense Foods
Get the most nutrition out of your calories.