🍎 NativeMed Nutrition Guide
Fuel Your Body. Transform Your Health.
🔑 1. What Are Macros?
Macros = nutrients that provide energy (calories).
| Macro | Calories per gram | Role | Food Examples |
|---|---|---|---|
| Protein | 4 | Builds/repairs muscle, keeps you full | Chicken, fish, eggs, lentils |
| Carbs | 4 | Main energy source, supports brain | Rice, potatoes, oats, fruit |
| Fats | 9 | Hormones, brain, vitamin absorption | Avocado, olive oil, salmon |
| Alcohol | 7 | Calories but no nutrition | Wine, beer, liquor |
👉 Balanced meals include all 3 macros for energy & satiety.
🥩 2. Protein — Your Body’s Building Block
- Keeps you full & reduces cravings
- Preserves muscle while losing fat
- Boosts metabolism
✅ Best sources: chicken, turkey, fish, eggs, Greek yogurt, edamame, tofu, beans, protein shakes
💡 Target: 25–40g protein per meal (about a palm-sized portion of meat or 1 cup Greek yogurt).
🥑 3. Healthy Fats — Essential Fuel
- Supports hormones & brain health
- Helps absorb vitamins A, D, E, K
- Slows digestion → keeps you full longer
✅ Best: avocado, nuts, olive oil, salmon, sardines, grass-fed butter
🚫 Limit: fried fast foods, hydrogenated oils, margarine
🍚 4. Carbohydrates — Energy for Body & Brain
- Complex carbs = steady energy & fiber
- Simple carbs = quick energy, less nutrition
✅ Choose: veggies, fruits, whole grains, beans
⚠️ Limit: soda, candy, pastries, white bread
🌈 Tip: Fill half your plate with colorful veggies.
🍷 5. Alcohol
- 7 calories per gram, no essential nutrients
- Blocks fat burning temporarily
- Can increase cravings
If you drink, enjoy in moderation.
🔥 6. Calorie Awareness
- Lose weight → burn more than you eat
- Gain muscle → eat more than you burn
Quick portion guide (no scale needed):
- ✋ Palm = protein
- ✊ Fist = veggies
- 👍 Thumb = fat (oils/butter)
- 👐 Cupped hand = carbs (rice/pasta)
🍽️ 7. The Power Plate Formula
Every meal = Protein + Fiber + Healthy Fat
Examples:
- Salmon + broccoli + olive oil drizzle
- Chicken stir-fry + mixed veggies + rice
- Greek yogurt + berries + walnuts
💧 8. Hydration
- Women: ~92 oz/day
- Men: ~124 oz/day
- Signs you’re hydrated → clear/light yellow urine, low thirst
💡 Start each meal with a glass of water.
🧘 9. Mindful Eating
- Eat slowly, without distractions
- Tune into hunger vs fullness
- Follow 80/20 Rule → 80% whole foods, 20% flexible
📊 10. Quick Reference Tables
Healthy Snack Combos
| Protein | Fiber | Healthy Fat |
|---|---|---|
| Eggs | Carrots | Hummus |
| Greek yogurt | Berries | Walnuts |
| Turkey slices | Tomatoes | Avocado |
👉 Consistency beats perfection. Focus on daily habits that fuel your body and support your goals.
