Complete Nutrition Guide
Fuel your body with balanced meals and essential nutrients for optimal health and performance
Why Good Nutrition Matters
Energy
Balanced meals prevent fatigue and keep you steady through long days
Strength
Protein supports muscle repair and recovery after physical activity
Immunity
Fresh foods help protect against illness and boost immune function
Focus
Regular meals support clear thinking and stable mood
Heart Health
Whole foods and fiber support long-term cardiovascular wellbeing
Digestion
Gut health is essential for nutrient absorption and overall wellness
Macronutrients: The Building Blocks
Carbohydrates 45-65%
Primary energy source for exercise, especially high-intensity work
- Whole grains: oats, brown rice, quinoa
- Starchy vegetables: potatoes, sweet potatoes
- Fruits: bananas, apples, berries
- Legumes: beans, lentils, chickpeas
Protein 10-15%
Essential for muscle repair, recovery, and immune function
- Lean meats: chicken, turkey
- Fish: salmon, tuna, mackerel
- Eggs and dairy
- Plant-based: lentils, chickpeas, quinoa
Fats β€25%
Fuel for low-moderate intensity exercise, essential for health
- Healthy oils: olive, sunflower
- Oily fish: salmon, sardines
- Nuts and seeds
- Avocados
Eat the Rainbow Every Day
- Peppers, tomatoes, radishes
- Cherries, cranberries, strawberries
- Raspberries, apples, watermelon
- Apricots, butternut squash
- Carrots, mangoes, oranges
- Pumpkin, sweet potatoes
- Banana, lemon, pear
- Pineapple, corn
- Broccoli, kale, spinach
- Brussels sprouts, cucumber
- Green beans, leeks, peas
- Kiwi, avocado, celery
- Cauliflower, lime, onion
- Beetroot, blueberries
- Blackberries, currants
- Grapes, plums
Hydration: Your Body's Fuel
of your body is water
glasses recommended daily
- π§ Replaces fluids lost through work and heat
- π§ Helps absorb nutrients and flush out waste
- π§ Prevents fatigue, cramps, and loss of strength
- π§ Supports clear thinking and concentration
- π§ Keeps skin healthy and supports metabolism
Farm Well Tip
Keep a water bottle in the tractor, jeep or car β sip often before you feel thirsty.
Portion Control Plate
Β½ Plate
Vegetables & Fruits
ΒΌ Plate
Lean Protein
ΒΌ Plate
Whole Grains
Add a serving of healthy fats and a glass of water
Key Nutrients & Minerals
Calcium
Dairy products, dark green leafy vegetables, almonds, sardines
Magnesium
Dark green leafy vegetables, cashews, seeds
Vitamin D
Fish, egg yolk, milk, butter, sunlight
Zinc
Pumpkin seeds, sunflower seeds, beef, egg yolks
Iron
Meat, poultry, seeds, dark leafy greens
Omega-3
Oily fish, flaxseeds, walnuts, chia seeds