Daily Nutrient Targets
Based on IOM Dietary Reference Intakes for healthy adults aged 20–45. Active individuals may need significantly more.
400
mcg / day
Folate (600mcg pregnant)
18
mg / day
Iron — Women
8
mg / day
Iron — Men
1,000
mg / day
Calcium
600
IU / day
Vitamin D
420
mg / day
Magnesium — Men
320
mg / day
Magnesium — Women
2.4
mcg / day
Vitamin B12
Recommended Foods by Category
Build a balanced plate from these evidence-based food groups. Variety within each category is key.
Lean Proteins
- Chicken breast, turkey (3–4x/week)
- Salmon, sardines, mackerel (2–3x/week)
- Eggs (1/day — rich in choline)
- Greek yogurt (protein + probiotics)
- Lentils & chickpeas (high fibre protein)
- Tofu, tempeh (complete plant protein)
Whole Grains
- Brown rice, quinoa, farro
- Rolled oats (lowers LDL cholesterol)
- Whole wheat pasta & bread
- Barley (highest beta-glucan content)
- Millet (gluten-free, magnesium-rich)
Healthy Fats
- Avocado (monounsaturated fats, K)
- Extra-virgin olive oil (polyphenols)
- Walnuts (ALA omega-3, 2.7g/30g)
- Flaxseeds (ALA + fibre)
- Fatty fish (EPA + DHA omega-3)
Vegetables (Daily)
- Dark leafy greens (spinach, kale — iron, folate)
- Cruciferous (broccoli, cauliflower — sulforaphane)
- Bell peppers (highest vitamin C)
- Tomatoes (lycopene — prostate + heart)
- Beetroot (nitrates for blood pressure)
Fruits
- Blueberries (highest antioxidant capacity)
- Citrus fruits (vitamin C, flavonoids)
- Pomegranate (punicalagin — anti-inflammatory)
- Bananas (potassium, B6)
- Kiwi (vitamin C, fibre, sleep quality)
Fermented Foods
- Yogurt with live cultures
- Kefir (diverse probiotic strains)
- Kimchi (probiotics + vitamin K2)
- Sauerkraut (vitamin C + probiotics)
- Miso, tempeh (plant proteins)
Calcium Sources
- Low-fat dairy (milk, yogurt, cheese)
- Fortified plant milks (oat, almond, soy)
- Canned sardines with bones
- Tofu (calcium-set)
- Bok choy, kale, broccoli
Smart Hydration
- Water: 2.7 L (women) / 3.7 L (men) total daily
- Green tea (EGCG antioxidants, L-theanine)
- Black coffee (antioxidants, in moderation)
- Herbal teas (ginger, chamomile)
- Limit: alcohol <14 units/week, sugary drinks
Meal Timing & Lifestyle
When you eat matters as much as what you eat. Optimise absorption and metabolism with these evidence-based strategies.
Morning: Set the Metabolic Tone
Eating within 1–2 hours of waking supports cortisol regulation and stable blood sugar. A protein-rich breakfast reduces overall caloric intake through the day.
- Protein (20–30g): eggs, Greek yogurt, cottage cheese
- Complex carbohydrate: oats, whole grain toast
- Healthy fat: avocado, nut butter
- Hydrate: 500mL water upon waking
Pre & Post Exercise Nutrition
For sessions lasting more than 60 minutes, nutrient timing has a meaningful impact on performance and recovery.
Pre-Exercise (1–2h before)
- Complex carbs: banana, oats, sweet potato
- Moderate protein: boiled eggs, yogurt
- Low fat and fibre to avoid GI distress
Post-Exercise (within 45 min)
- Protein 20–40g: milk, chicken, protein shake
- Carbohydrate 3:1 ratio (carb:protein)
- Rehydrate with 500mL+ water per hour of exercise
Reproductive & Hormonal Health
Diet has a profound effect on hormonal balance, fertility, and reproductive outcomes in both men and women during these years.
Women
- Folate 400–600mcg daily (neural tube protection)
- Iron 18mg (menstrual losses)
- Omega-3s (reduce PMS symptoms)
- Magnesium (reduces period cramps)
- Vitamin D (PCOS, fertility support)
Men
- Zinc 11mg (testosterone, sperm quality)
- Lycopene (prostate health, tomatoes)
- Vitamin C 90mg (sperm motility)
- Selenium (sperm formation)
- Omega-3s (sperm membrane structure)
Nutritional Priorities
Eat 5+ servings of fruit & vegetables daily
Include fatty fish at least twice per week
Make at least half your grains whole grains
Prioritise sleep (7–9h) — hunger hormones reset overnight
Maintain healthy weight — most important long-term predictor
Dietary Risks to Manage
Excessive ultra-processed food consumption
Skipping meals — leads to overeating later
Drinking calories (alcohol, soda, juice)
High sodium processed foods (>2,300mg/day)
Prolonged crash or fad diets without medical supervision