Daily Food Group Guide
Vegetables
5+ servings/day
Leafy greens, cruciferous, colorful varieties
Proteins
2-3 servings/day
Lean meat, fish, eggs, legumes, tofu
Whole Grains
3-6 servings/day
Brown rice, oats, quinoa, whole wheat
Healthy Fats
2-3 servings/day
Olive oil, nuts, avocado, fatty fish
Nutrition Topics
Protein
Essential for muscle repair, immune function, and hormone production. Aim for 0.8-1g per pound of body weight for active individuals. Great sources include lean meats, fish, eggs, legumes, and dairy.
10-35% of daily caloriesCarbohydrates
Your body's primary energy source. Choose complex carbs like whole grains, vegetables, and fruits over refined sugars. They provide fiber, vitamins, and sustained energy.
45-65% of daily caloriesFats
Crucial for hormone production, vitamin absorption, and brain health. Focus on unsaturated fats from olive oil, nuts, avocados, and fatty fish. Limit saturated and trans fats.
20-35% of daily caloriesReady to Put This Knowledge into Action?
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