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NUTRITION

Assess daily caloric intake based on age, gender, and activity level.

Ensure the balance of macronutrients: carbohydrates, proteins, and fats.

Incorporate a variety of fruits and vegetables for vitamins and minerals.

Stay hydrated with adequate water intake throughout the day.

Plan meals and snacks ahead of time to avoid unhealthy choices.

Include whole grains as a primary source of carbohydrates.

Choose lean protein sources such as poultry, fish, legumes, and nuts.

Limit processed foods and added sugars in meal planning.

Use measuring cups or a food scale for accurate portion sizes.

Be mindful of serving sizes, especially when eating out.

Listen to hunger and fullness cues to avoid overeating.

Identify any food allergies or intolerances.

Consider dietary restrictions (e.g., vegetarian, vegan, gluten-free).

Consult with a healthcare professional for personalized dietary advice.

Evaluate the need for vitamins or supplements based on dietary intake.

Research and choose high-quality supplements if necessary.

Monitor for any adverse effects from supplements taken.

Practice proper food storage and handling to prevent foodborne illnesses.

Wash hands and surfaces frequently when preparing food.

Cook foods to the appropriate temperatures to ensure safety.

Keep a food journal to track intake and identify patterns.

Regularly assess nutritional goals and make adjustments as needed.

Seek feedback from a nutritionist or dietitian for ongoing support.

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