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Explore Nutrition Guide

Essential Nutrition Knowledge

Understanding nutrition fundamentals is the first step toward a healthier lifestyle. Learn about macronutrients, micronutrients, and how they fuel your body.

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Macronutrients

Carbohydrates, proteins, and fats are the three main macronutrients your body needs in large amounts for energy and basic functions.

Carbs: 45-65% of daily calories
Protein: 10-35% of daily calories
Fats: 20-35% of daily calories

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Micronutrients

Vitamins and minerals are essential micronutrients needed in smaller amounts but crucial for optimal health and disease prevention.

Key vitamins: A, C, D, E, K, B-complex
Key minerals: Iron, Calcium, Magnesium, Zinc

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Hydration

Water is essential for every bodily function. Proper hydration supports metabolism, nutrient transport, and temperature regulation.

Daily intake: 8-10 glasses (2-2.5 liters)
More if: Active, hot climate, or during illness

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Fiber

Dietary fiber supports digestive health, helps control blood sugar levels, and may reduce the risk of heart disease.

Daily target: 25-38 grams
Sources: Fruits, vegetables, whole grains, legumes

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Nutritious Food Categories

Explore different food groups and their nutritional benefits to make informed dietary choices.

🥬 Leafy Greens

High in vitamins A, C, K, folate

Spinach 23 cal/100g
Kale 35 cal/100g
Arugula 25 cal/100g
Swiss Chard 19 cal/100g

🐟 Lean Proteins

Essential amino acids, low saturated fat

Salmon 208 cal/100g
Chicken Breast 165 cal/100g
Tofu 76 cal/100g
Greek Yogurt 59 cal/100g

🍓 Berries

Antioxidants, vitamin C, fiber

Blueberries 57 cal/100g
Strawberries 32 cal/100g
Raspberries 52 cal/100g
Blackberries 43 cal/100g

🥜 Nuts & Seeds

Healthy fats, protein, minerals

Almonds 579 cal/100g
Walnuts 654 cal/100g
Chia Seeds 486 cal/100g
Pumpkin Seeds 559 cal/100g

Expert Nutrition Tips

Simple, actionable advice from nutrition professionals to help you maintain a healthy lifestyle.

01

Eat the Rainbow

Include colorful fruits and vegetables in every meal to ensure a wide variety of nutrients and antioxidants.

02

Practice Portion Control

Use smaller plates, eat slowly, and listen to your hunger cues to naturally regulate portion sizes.

03

Stay Hydrated

Drink water throughout the day. Sometimes thirst masquerades as hunger, leading to unnecessary snacking.

04

Plan Your Meals

Meal planning helps you make healthier choices, save time, and reduce food waste while staying on budget.

05

Read Food Labels

Understanding nutrition labels helps you make informed choices and avoid hidden sugars and unhealthy fats.

06

Cook at Home

Preparing meals at home gives you control over ingredients, portions, and cooking methods for healthier eating.

Last Updated: January 15, 2025

Privacy Policy

Your Privacy Matters: NutriWise is committed to protecting your privacy and ensuring transparency about how we handle your information. This policy explains our practices in clear, understandable terms.

1. Information We Collect

NutriWise collects minimal information to provide you with the best nutrition guidance experience:

2. How We Use Your Information

Your information is used exclusively for the following purposes:

Important: We never sell, rent, or share your personal information with third parties for marketing purposes. Your health data remains private and secure.

3. Data Storage and Security

We implement industry-standard security measures to protect your information:

4. Cookies and Tracking

NutriWise uses cookies to enhance your browsing experience:

You can control cookie settings through your browser preferences. Disabling certain cookies may limit some website functionality.

5. Third-Party Services

NutriWise may integrate with trusted third-party services to enhance functionality:

These services operate under their own privacy policies, and we carefully select partners who meet our privacy standards.

6. Your Rights and Choices

You have several rights regarding your personal information:

Exercise Your Rights: To exercise any of these rights or ask questions about our privacy practices, contact us at privacy@nutriwise.com

7. Children's Privacy

NutriWise is designed for general audiences and does not knowingly collect personal information from children under 13 years of age. If we discover that we have inadvertently collected information from a child under 13, we will promptly delete such information. Parents who believe their child has provided information to us should contact us immediately.

8. International Users

NutriWise is accessible globally, and we comply with applicable international privacy laws:

9. Changes to This Policy

We may update this Privacy Policy periodically to reflect changes in our practices or legal requirements. When we make significant changes:

10. Contact Information

If you have questions, concerns, or requests regarding this Privacy Policy or our data practices, please contact us:

Transparency Commitment: We believe in complete transparency about our data practices. If you have any questions not covered in this policy, please don't hesitate to reach out.

11. Legal Basis for Processing

We process your personal information based on the following legal grounds:

Effective Date: This Privacy Policy is effective as of January 15, 2025, and applies to all information collected by NutriWise from that date forward.