Three simple rules for good nutrition are: prioritize whole foods, balance every meal with protein/fiber/fats, and stay hydrated daily.
Whole Foods First
Choose unprocessed items like fruits, veggies, nuts, eggs, and grains over packaged snacks, 80% of your plate should be these for sustained energy and nutrients, fitting your protein/muscle goals.
Balanced Plate
Divide meals: half veggies/fruits, quarter lean protein (paneer, lentils), quarter whole carbs (oats, sweet potato); adds fiber to stabilize blood sugar for liver health.
Hydrate Consistently
Drink 3L water daily (more if active); lemon-infused prevents fatigue, supports workouts and digestion. Track via app.
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