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1. Balance Your Macronutrients

• Protein: Include lean sources like chicken, fish, eggs, legumes, and tofu for muscle repair and satiety.

• Healthy Fats: Choose nuts, seeds, olive oil, and avocados to support brain health and hormone balance.

• Complex Carbs: Opt for whole grains (quinoa, brown rice, oats) and fiber-rich vegetables to maintain energy levels.

2. Prioritize Micronutrients

• Vitamin D & Calcium: Essential for bone health—get from dairy, leafy greens, and sunlight.

• Iron & B12: Crucial for energy and red blood cell production—found in lean meats, lentils, and fortified foods.

• Magnesium & Potassium: Supports muscle function and heart health—found in bananas, nuts, and spinach.

3. Hydration is Key

• Aim for 2-3 liters of water per day to support digestion, circulation, and detoxification.

• Herbal teas and coconut water are great alternatives to sugary drinks.

4. Gut Health Matters

• Incorporate probiotics (yogurt, kefir, kimchi) and prebiotics (garlic, onions, bananas) for a strong digestive system.

5. Avoid Nutrient-Depleting Foods

• Reduce processed foods, excessive sugar, and unhealthy fats, which can lead to inflammation and deficiencies.