MACRONUTRIENTS:
  Carbohydrates (4 kcal/g):
    Simple: glucose, fructose, sucrose — quick energy, high GI
    Complex: starch, fibre — slow release, lower GI
    India: rice, wheat, millets are primary carb sources
    Recommended: 45–65% of total calories
  
  Proteins (4 kcal/g):
    Complete proteins: all 9 essential amino acids
      Animal: egg, chicken, fish, dairy, meat
      Plant: soya, quinoa, amaranth (rare complete plant proteins)
    Incomplete proteins: most legumes, grains (combine for completeness)
    RDA: 0.8g/kg body weight (sedentary) | 1.2–2.0g/kg (active/athlete)
    India: dal-rice combination provides complete amino acid profile
  
  Fats (9 kcal/g):
    Saturated: butter, ghee, coconut oil — limit to <10% calories
    Unsaturated:
      MUFA: olive oil, avocado, nuts — heart protective
      PUFA: omega-3 (fish, flaxseed) + omega-6 (sunflower oil)
    Trans fats: vanaspati, processed foods — avoid entirely
    Essential fatty acids: omega-3 (ALA, EPA, DHA), omega-6 (LA)

MICRONUTRIENTS — KEY DEFICIENCIES IN INDIA:
  Iron: haemoglobin formation | deficiency: anaemia
    Sources: spinach, liver, legumes, fortified cereals
    Vitamin C enhances absorption | Tea/coffee reduces absorption
  
  Calcium: bones, teeth, muscle function
    Sources: dairy, ragi, sesame seeds, green leafy vegetables
    Vitamin D needed for absorption
  
  Vitamin D: calcium absorption, immune function, bone health
    Sources: sunlight (main source), fish, fortified foods
    India has high deficiency despite sunny climate (skin coverage)
  
  Iodine: thyroid function | deficiency: goitre, hypothyroidism
    Use iodised salt | seaweed, seafood
  
  B12: nerve function, RBC formation | vegan deficiency risk
    Sources: only animal products | supplement if vegan
  
  Folate: DNA synthesis, neural tube development (critical in pregnancy)
    Sources: leafy greens, legumes, fortified flour

BALANCED DIET — MY PLATE (ICMR India):
  1/2 plate: vegetables and fruits
  1/4 plate: cereals/grains (prefer whole grain)
  1/4 plate: protein (dal, eggs, fish, chicken)
  + dairy serving + healthy fats in moderation
  + adequate water (2–3 litres/day)

MACROS: Carbs 4kcal/g | Protein 4kcal/g | Fat 9kcal/g
PROTEIN RDA: 0.8g/kg sedentary | 1.2-2.0g/kg active
INDIA DEFICIENCIES: Iron (anaemia) | Calcium | Vitamin D | B12 (vegans) | Folate
DAL+RICE: complementary proteins giving complete amino acid profile
OMEGA-3: fish, flaxseed (EPA/DHA) — anti-inflammatory, heart protective
TRANS FATS: vanaspati, processed foods — avoid completely
IRON ABSORPTION: enhance with Vit C | inhibit with tea/coffee/phytates