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Complete Nutrition Guide
Everything you need to know about proteins, carbs, fats, vitamins, and minerals
Daily Nutrition Requirements (Adult)
2000
Calories
56-167g
Protein
225-325g
Carbs
44-78g
Fats
🥩 Protein — Build & Repair
Essential for muscle building, enzyme production, and immune function. Aim for 0.8-1g per kg body weight daily.
Chicken Breast
100g
✅ Lean protein, muscle building
⚠️ None (unless allergic)
31g
165 cal
Eggs
2 large
✅ Complete protein, brain health
⚠️ Cholesterol sensitive individuals
12g
156 cal
Salmon
100g
✅ Omega-3, heart health
⚠️ Mercury-sensitive pregnant women
25g
208 cal
Lentils
1 cup cooked
✅ Fiber, plant protein, iron
⚠️ Kidney issues (high potassium)
18g
230 cal
Greek Yogurt
200g
✅ Probiotics, calcium, gut health
⚠️ Lactose intolerant
20g
130 cal
Paneer
100g
✅ Calcium, muscle repair
⚠️ Weight gain if overconsumed
18g
265 cal
Chickpeas
1 cup cooked
✅ Fiber, blood sugar control
⚠️ Digestive issues in some
15g
269 cal
Tofu
100g
✅ Plant protein, soy isoflavones
⚠️ Thyroid issues (consult doctor)
8g
76 cal
🍞 Carbohydrates — Energy Source
Your body primary fuel. Choose complex carbs for sustained energy. 45-65% of total calories.
Oats
1 cup cooked
✅ Beta-glucan, cholesterol reduction
⚠️ Gluten-sensitive (cross-contamination)
27g
154 cal
Brown Rice
1 cup cooked
✅ Fiber, B vitamins, sustained energy
⚠️ Arsenic concerns (wash before cooking)
45g
216 cal
Sweet Potato
1 medium
✅ Vitamin A, antioxidants, fiber
⚠️ Blood sugar spikes if overeaten
26g
103 cal
Quinoa
1 cup cooked
✅ Complete protein, gluten-free
⚠️ Saponins (rinse before cooking)
39g
222 cal
Banana
1 medium
✅ Potassium, quick energy, digestion
⚠️ Diabetes (moderate portions)
27g
105 cal
Apple
1 medium
✅ Pectin fiber, heart health
⚠️ Pesticides (choose organic)
25g
95 cal
Whole Wheat Bread
2 slices
✅ Fiber, sustained energy
⚠️ Celiac disease
26g
138 cal
Chapati
2 medium
✅ Complex carbs, B vitamins
⚠️ Gluten intolerance
30g
140 cal
🥑 Healthy Fats — Brain & Hormones
Essential for brain function, hormone production, and vitamin absorption. 20-35% of total calories.
Avocado
1/2 medium
✅ Monounsaturated fat, potassium
⚠️ Calorie-dense (moderate portions)
15g
120 cal
Almonds
28g
✅ Vitamin E, magnesium, heart health
⚠️ Tree nut allergy
14g
164 cal
Olive Oil
1 tbsp
✅ Anti-inflammatory, Mediterranean diet
⚠️ High-heat cooking (use extra virgin)
14g
119 cal
Walnuts
28g
✅ Omega-3, brain health, inflammation
⚠️ Calorie-dense, moderate portions
18g
185 cal
Flaxseeds
1 tbsp
✅ Omega-3, lignans, hormone balance
⚠️ Must grind for absorption
4g
55 cal
Fatty Fish
100g
✅ Omega-3, brain and heart health
⚠️ Mercury in certain species
12g
208 cal
Peanut Butter
2 tbsp
✅ Protein, healthy fats, energy
⚠️ Added sugars (choose natural)
16g
188 cal
Coconut Oil
1 tbsp
✅ MCTs, quick energy, antimicrobial
⚠️ Saturated fat (use sparingly)
14g
121 cal
💊 Vitamins — Essential Micronutrients
Vitamins regulate body processes, support growth, and prevent diseases.
Vitamin A
Sources: Carrots, Sweet Potato, Spinach
Daily: 700-900 mcg
✅ Vision, immune function, skin health
❌ Deficiency: Night blindness, dry skin
Vitamin B12
Sources: Fish, Eggs, Milk, Yogurt
Daily: 2.4 mcg
✅ Nerve function, red blood cells
❌ Deficiency: Anemia, fatigue, memory issues
Vitamin C
Sources: Oranges, Bell Peppers, Strawberries
Daily: 75-90 mg
✅ Immune support, collagen, iron absorption
❌ Deficiency: Scurvy, slow wound healing
Vitamin D
Sources: Sunlight, Fatty Fish, Mushrooms
Daily: 600-800 IU
✅ Bone health, calcium absorption
❌ Deficiency: Weak bones, muscle pain
Vitamin E
Sources: Almonds, Sunflower Seeds, Spinach
Daily: 15 mg
✅ Antioxidant, skin health, cell protection
❌ Deficiency: Nerve damage, muscle weakness
Vitamin K
Sources: Kale, Spinach, Broccoli
Daily: 90-120 mcg
✅ Blood clotting, bone metabolism
❌ Deficiency: Easy bruising, bleeding
Folate
Sources: Leafy Greens, Legumes, Fortified Grains
Daily: 400 mcg
✅ Cell division, DNA synthesis, pregnancy health
❌ Deficiency: Birth defects, anemia
🛡️ Minerals — Body Building Blocks
Minerals support bone health, fluid balance, nerve signals, and hundreds of body functions.
Iron
Sources: Red Meat, Spinach, Lentils, Jaggery
Daily: 8-18 mg
✅ Oxygen transport, energy, immunity
❌ Deficiency: Anemia, fatigue, weakness
Calcium
Sources: Milk, Yogurt, Cheese, Sesame Seeds
Daily: 1000-1200 mg
✅ Bone health, muscle function
❌ Deficiency: Osteoporosis, cramps
Zinc
Sources: Pumpkin Seeds, Chickpeas, Cashews
Daily: 8-11 mg
✅ Immune function, wound healing
❌ Deficiency: Slow healing, hair loss
Potassium
Sources: Banana, Potato, Coconut Water
Daily: 2600-3400 mg
✅ Fluid balance, heart rhythm
❌ Deficiency: Cramps, irregular heartbeat
Magnesium
Sources: Dark Chocolate, Nuts, Seeds, Spinach
Daily: 310-420 mg
✅ Muscle function, sleep, stress
❌ Deficiency: Cramps, insomnia, anxiety
Selenium
Sources: Brazil Nuts, Fish, Eggs
Daily: 55 mcg
✅ Thyroid function, antioxidants
❌ Deficiency: Weakened immunity
🍽️ The Balanced Plate Method
🥦
1/2 Plate
Fruits & Vegetables
🥩
1/4 Plate
Lean Protein
🍚
1/4 Plate
Whole Grains
🥑
Thumb Size
Healthy Fats