Ideal ratios (varies by person):

• Protein: 25-35% (muscle repair, satiety)
• Carbs: 45-55% (energy source)
• Fat: 20-30% (hormones, vitamin absorption)

Tip: Increase carbs if active, boost protein for weight loss.

Daily target example (70 kg person): 112-154g protein.

• Egg (6g each)
• Chicken breast (25g/100g)
• Lentils (9g/100g cooked)
• Yogurt (10g/200g)

Tip: Aim for 20-40g protein per meal.

Sources:

• Oats (10g/100g)
• Lentils (8g/100g)
• Avocado (7g each)
• Apple (4g each)

Tip: Increase gradually to avoid bloating.

Best sources:

• Salmon, mackerel (Omega-3)
• Avocado, olive oil
• Walnuts, almonds, chia

Tip: Avoid trans fats and excessive saturated fats.

Sources:

• Sunlight (15-20 min arms/legs exposed)
• Fatty fish, egg yolk
• Supplements (under doctor supervision)

Tip: Get a blood test; supplement if deficient.

Benefits:

• Increases satiety
• Speeds metabolism
• Improves skin health
• Reduces headaches

Tip: Drink 2 glasses before meals – reduces calorie intake by 13%.

Avoid:

• Sugary drinks
• Chips, ready snacks
• Ready-made sauces

Tip: Don't buy items with more than 5 ingredients.

Plate distribution:

• ½ Vegetables/fruit
• ¼ Whole grains
• ¼ Protein
• Add healthy fat

Tip: Visually divide the plate – no need for scales.

Rainbow rule:

• Red: Lycopene (tomatoes)
• Green: Folate, Vitamin K
• Purple: Anthocyanins (red cabbage)
• Orange: Beta-carotene

Tip: Aim for 30 different plants per week.

Ideal:

• Eat every 3-4 hours
• 12-hour overnight fast (easy intermittent fasting)

Tip: Eat at consistent times to set your body clock.

Hand rule:

• Protein: Palm size
• Vegetables: Two handfuls
• Carbs: Fist size
• Fat: Thumb size

Tip: Use smaller plates to trick the eye.

80% rule: 80% healthy, 20% enjoyment.

• Don't expect quick results
• Start with small changes
• Don't completely eliminate favorite foods
• Celebrate progress

Tip: Habits form in 21 days. Be patient for lasting change.