Nutrition

These are the primary nutrients that provide energy to your body.

• Carbohydrates
  
  

  • Function: The body’s main source of energy. Essential for fueling workouts and daily activities.
    
    

  • Sources: Whole grains (brown rice, quinoa, oats), fruits, vegetables, legumes (beans, lentils), starchy vegetables (sweet potatoes, squash), and non-refined carbohydrates.

Function: Crucial for muscle growth, tissue repair, and maintaining a healthy immune system. Essential for recovery after exercise.

Sources: Lean meats (chicken, turkey, beef), fish, eggs, dairy (milk, yogurt, cheese), legumes, tofu, tempeh, nuts, and seeds.

Function: Supports brain function, hormone production, and cell structure. Provides long-lasting energy.

Sources: Healthy fats like avocados, olive oil, nuts, seeds, fatty fish (salmon, mackerel), coconut oil, and grass-fed butter.

Function: Aid in energy production, immune support, and the functioning of various systems in the body.

Examples and Sources:

• Vitamin C: Citrus fruits, strawberries, bell peppers, spinach.
  
  

• Vitamin D: Sun exposure, fatty fish, fortified dairy.
  
  

• Vitamin A: Carrots, sweet potatoes, kale, spinach.
  
  

• B Vitamins: Whole grains, eggs, leafy greens, dairy, legumes.

Function: Essential for bone health, hydration, nerve function, and muscle function.

Examples and Sources:

• Calcium: Dairy products, fortified plant milks, leafy greens.
  
  

• Magnesium: Nuts, seeds, whole grains, leafy greens.
  
  

• Iron: Red meat, beans, lentils, spinach.
  
  

• Potassium: Bananas, potatoes, spinach, avocados.

Function: Helps regulate digestion, maintain stable blood sugar levels, and manage weight.

Sources: Whole grains, fruits, vegetables, legumes, nuts, and seeds.

Function: Essential for all bodily functions, including digestion, absorption, nutrient transport, and temperature regulation.

Sources: Water, herbal teas, fruits, and vegetables (e.g., cucumbers, watermelon).

Function: Protects the body from oxidative stress and free radical damage, supporting overall health and immune function.

Sources: Berries, dark chocolate, leafy greens, nuts, seeds, and colorful fruits and vegetables (e.g., tomatoes, carrots, peppers).

Function: Probiotics are beneficial bacteria that support gut health, while prebiotics are fibers that feed those beneficial bacteria.

Probiotics Sources: Yogurt, kefir, kimchi, sauerkraut, kombucha.

Prebiotics Sources: Garlic, onions, leeks, asparagus, bananas, and whole grains.

Function: Offer various health benefits such as anti-inflammatory properties, heart health, and cancer protection.

Sources: Colorful fruits and vegetables (especially cruciferous vegetables like broccoli and kale), berries, and spices (like turmeric and garlic).

Function: Provide sustained energy throughout the day to avoid overeating at main meals.

Healthy Snack Ideas: Greek yogurt, mixed nuts, fruits, protein bars (low sugar), hummus with vegetables.

1. Eat a variety of whole foods: Include a wide range of fruits, vegetables, lean proteins, healthy fats, and whole grains.
   
   

2. Prioritize nutrient-dense foods: Focus on foods that offer the most nutrients per calorie (e.g., leafy greens, fruits, lean meats, and fish).
   
   

3. Balance your macronutrients: Aim to include a source of protein, carbohydrate, and healthy fat in every meal.
   
   

4. Stay hydrated: Drink plenty of water throughout the day, especially during and after workouts.
   
   

5. Don’t skip meals: Consistency in eating helps maintain energy levels and keeps metabolism balanced.
   
   

Incorporating these nutrition categories into your daily routine will help you fuel your body effectively for optimal performance, recovery, and overall health.