Nutrition Info

Fiber

• Women: 25 g total daily (about 5 to 7 g soluble, 20 g insoluble)
• Men: 38 g total daily (about 5 to 8 g soluble, 30 g insoluble)

Protein

• Normal: 0.8 - 1.0 g per kg body weight
• Active: 1.0 - 1.5 g per kg body weight (with dietitian guidance)

Fats

• 20-35% of total daily calories
• Focus on unsaturated fats (olive oil, nuts, avocados)
• Limit saturated fats (red meat, butter) and avoid trans fats (processed foods)

Carbohydrates

• 45-65% of total daily calories
• Choose complex carbs (whole grains, fruits, vegetables) over simple sugars

Sodium

• Limit to less than 2,300 mg per day
• Less than 1,500 mg per day is even better
• Choose fresh foods and check labels to reduce sodium intake

Potassium

• Aim for 2,600-3,400 mg per day
• Include fruits, vegetables, and legumes in your diet