Carbohydrates (4 kcal/g):
  Simple: sugars (glucose, fructose) — fast energy
  Complex: starch, fiber — slow release, fills you up
  Daily need: 45-65% of total calories
  Sources: Rice, wheat, oats, fruits, vegetables

Proteins (4 kcal/g):
  Building blocks: amino acids (9 essential — must get from food)
  Daily need: 0.8g per kg body weight (sedentary)
              1.6-2.2g per kg (active/muscle building)
  Sources: Eggs, meat, fish, dairy, lentils, soy, quinoa

Fats (9 kcal/g):
  Saturated: butter, coconut oil — limit to <10% calories
  Unsaturated: olive oil, nuts, avocado — heart healthy
  Omega-3 (essential): fish, flaxseed, walnuts — anti-inflammatory
  Trans fat: avoid completely (processed foods)
  Daily need: 20-35% of calories

Fiber (0 kcal, indigestible):
  Soluble: oats, fruits — lowers cholesterol, feeds gut bacteria
  Insoluble: wheat bran, vegetables — adds bulk, prevents constipation
  Daily need: 25-35g

Iron: Hemoglobin, energy | Sources: spinach, lentils, meat
     Deficiency: anemia, fatigue | Enhance absorption with Vitamin C

Vitamin D: Bone health, immunity | Sources: sunlight, fish, eggs
           Deficiency: bone weakness, depression | Most Indians are deficient

Calcium: Bones, muscle | Sources: dairy, ragi, sesame seeds
         Need: 1000mg/day adults

Vitamin B12: Nerve health, RBC | Sources: meat, dairy, fortified foods
             Vegans need supplements — only in animal products

Vitamin C: Immunity, collagen | Sources: citrus, guava, bell pepper
            Can't store it — eat daily

Folate/B9: DNA synthesis, pregnancy | Sources: leafy greens, lentils

Plate method (simple, effective):
  ½ plate: Non-starchy vegetables
  ¼ plate: Lean protein
  ¼ plate: Complex carbs
  Small amount of healthy fat

Hydration:
  2-3 liters water per day (more if exercising/hot weather)
  Thirst is a late signal — don't wait to feel thirsty
  Check urine: pale yellow = hydrated, dark = drink more

What to reduce:
  Ultra-processed foods (chips, packaged snacks, instant noodles)
  Added sugar (soft drinks, sweets, biscuits)
  Refined carbs (white bread, white rice - switch to whole grain)
  Excess salt (>5g/day raises blood pressure)