Good nutrition is foundational for achieving optimal health, supporting physical activity, and fuelling the body’s functions. Whether your goal is weight management, muscle gain, improved athletic performance, or simply feeling better, here are some essential principles of nutritional guidance to help you make informed choices.
1. Balanced Macronutrients
• Carbohydrates: Your body’s main energy source, especially important for high-intensity activities. Focus on complex carbs like whole grains, fruits, and vegetables, which provide sustained energy and important fibre.
• Proteins: Essential for muscle repair, growth, and overall cell function. Include a mix of lean protein sources like chicken, fish, eggs, beans, tofu, and low-fat dairy.
• Fats: Healthy fats support brain function, hormone production, and absorption of certain vitamins. Prioritize unsaturated fats from sources like avocados, nuts, seeds, and olive oil, and limit saturated and trans fats.
2. Micronutrients: Vitamins and Minerals
• Vitamins and minerals are crucial for various bodily functions, including immune health, energy production, and bone health. A varied diet rich in fruits, vegetables, lean proteins, and whole grains helps ensure you get these nutrients.
• Some key nutrients to focus on include calcium (for bones), iron (for blood health), vitamin D (for immunity and bones), and B vitamins (for