Nutrition-based diet
"A balanced diet provides your body with the essential nutrients it needs to function optimally.
From proteins to healthy fats and vitamins,
understand how each element contributes to your vitality."
Table Example
Protein sources and calories
| Protien sources |
Portion |
Calories |
Fibers |
| Chicken Thigh, |
3.5 oz, |
120, |
10.0 |
| Beef hot dog, |
1/4 lb, |
352, |
4.0, |
| Bread Wheat, |
2 slices, |
120, |
3.6, |
| Rice white, |
1/2 cup, |
79, |
2.0, |
| Egg whites, |
7 eggs, |
115, |
25.0, |
Table Example
Nutrients per day(required)
| Nutrients |
Women |
Men |
| Calcium, |
1000, |
1000, |
| Iron, |
29, |
19, |
| Zinc, |
13.0, |
17, |
| Iodine, |
150, |
150, |
| VitaminC, |
65, |
80, |
3x5 Table Example
How much water do I need?
| Body Weight |
Fluid Needs (Ounces) |
# of 8 ounce glasses of water |
| 50 lbs, |
25-50 oz, |
3-6, |
| 75lbs, |
38-75oz, |
5-9, |
| 100lbs, |
50-100oz, |
6-12, |
| 125lbs, |
63-125oz, |
8-16, |
| 150lbs, |
75-150oz, |
9-19, |
