1. 4 principles of nutrition
   1. Overall caloric intake
   2. Macronutrients
      1. Protein - The building blocks necessary for muscle growth, tissue repair, and more
      2. Carbohydrates - A primary source of energy for our bodies
      3. Fats - A source of energy that supports cell growth, organ health, and more
      4. Two rules for macros: Prioritize protein + Focus on cleanliness of source
   3. Micronutrients - Vitamins and minerals that are essential to healthy body functioning, disease prevention, and overall well-being but are needed in much smaller quantities than macronutrients. Includes:
      1. Vit A
      2. Vit D
      3. Iodine
      4. Folate
      5. Zinc
2. PROTEIN SOURCES
   1. Meat, including beef, poultry, and lamb
   2. Fish
   3. Eggs
   4. Greek yogurt
   5. Cottage cheese
   6. Tofu
   7. Protein powder (from high-quality sources with minimal added ingredients)
3. CARBOHYDRATE SOURCES:
   1. Grains, including rice, oatmeal, quinoa, barley, and farro Potatoes and sweet potatoes
   2. Whole fruits and vegetables Beans, lentils, and peas
   3. Raw honey
4. FAT SOURCES:
   1. Nuts and nut butters Butter or ghee from grass-fed animals
   2. Extra-virgin olive oil
   3. Avocado oil
   4. Coconut oil
   5. Chia seeds, flaxseed, hemp seeds
5. Proteins and carbohydrates each contain four calories per gram; fats contain nine calories per gram.
6. MICRONUTRIENTS There are six essential micronutrients according to the U.S. Centers for Disease Control and Prevention: iron, vitamin A, vitamin D, iodine, folate, and zinc. Active individuals may need other micronutrients, such as vitamin E, vitamin B12, magnesium, potassium, and calcium. Most of these micronutrients are found in whole, unprocessed foods, but some (like vitamin D) are harder to get in sufficient quantities from food alone, and may require supplementation.