My Nutrient Plan
This nutrient plan promotes balanced energy, strength, and long-term health with essential macronutrients and micronutrients. Focus on whole, nutrient-rich foods to support overall wellness and vitality.
- Eat a variety of colorful fruits and vegetables daily.
- Prioritize protein from lean meats, fish, legumes, and dairy.
- Choose whole grains, nuts, and seeds for lasting energy.
- Stay hydrated and limit processed, high-sugar foods.
- Include healthy fats like olive oil, avocados, and fatty fish.
Macronutrients
Essential nutrients needed in large amounts for energy and basic body functions
Energy units that fuel all bodily functions, physical activity, and metabolic processes. Essential for maintaining body weight and supporting daily activities.
Building blocks for muscles, tissues, enzymes, and hormones. Critical for muscle repair, immune function, and maintaining healthy skin, hair, and nails.
Primary energy source for the brain and muscles. Provides quick fuel for physical activity and supports proper brain function and mood regulation.
Essential for hormone production, vitamin absorption, and cell membrane health. Provides sustained energy and supports brain function and inflammation control.
Other Nutrients
Important dietary components for digestive health and metabolic function
Promotes digestive health, helps regulate blood sugar levels, and supports heart health. Essential for maintaining healthy gut bacteria and regular bowel movements.
Natural and added sugars that provide quick energy. Limiting intake helps prevent tooth decay, weight gain, and reduces risk of diabetes and heart disease.
Type of fat that can raise cholesterol levels when consumed in excess. Limiting intake supports heart health and reduces cardiovascular disease risk.
Essential fatty acids that reduce inflammation, support brain health, and promote heart function. Important for cognitive development and mental health.
Essential fatty acids that support brain function and normal growth. Balance with omega-3s is important for controlling inflammation and immune response.
Minerals
Inorganic substances essential for bone health, enzyme function, and cellular processes
Essential for strong bones and teeth, muscle function, and nerve transmission. Critical for preventing osteoporosis and supporting cardiovascular health.
Important for iron absorption, collagen formation, and immune system function. Supports healthy connective tissues and energy production.
Essential for oxygen transport in blood and energy production. Prevents anemia and supports immune function, cognitive development, and physical performance.
Supports muscle and nerve function, blood sugar control, and bone health. Important for energy production, protein synthesis, and heart rhythm regulation.
Essential for bone development, wound healing, and metabolism of amino acids and carbohydrates. Supports antioxidant enzyme function and brain health.
Works with calcium to build strong bones and teeth. Essential for energy storage, cell membrane integrity, and DNA formation.
Regulates fluid balance, muscle contractions, and nerve signals. Important for heart health, blood pressure control, and reducing kidney stone risk.
Powerful antioxidant that protects cells from damage and supports immune function. Important for thyroid health and reproductive function.
Essential for immune function, wound healing, and protein synthesis. Supports growth, development, taste, smell, and DNA synthesis.
Regulates fluid balance and blood pressure. While essential in small amounts, excess intake can lead to high blood pressure and heart disease.
Vitamins
Organic compounds vital for immune function, energy metabolism, and overall health
Essential for energy metabolism and nervous system function. Helps convert carbohydrates into energy and supports proper heart, muscle, and nerve function.
Important for energy production, cell growth, and antioxidant function. Supports healthy skin, eyes, and nervous system while helping metabolize fats and proteins.
Supports energy metabolism, DNA repair, and cholesterol management. Important for nervous system health and maintaining healthy skin and digestive system.
Essential for energy production and hormone synthesis. Supports adrenal function, wound healing, and the metabolism of fats, proteins, and carbohydrates.
Important for brain development, immune function, and protein metabolism. Supports neurotransmitter production and helps regulate mood and sleep patterns.
Essential for red blood cell formation, DNA synthesis, and nervous system function. Critical for preventing anemia and supporting cognitive health.
Crucial for DNA synthesis, cell division, and red blood cell formation. Essential during pregnancy for preventing birth defects and supporting fetal development.
Essential for vision, immune function, and cell growth. Supports healthy skin, mucous membranes, and plays a crucial role in reproduction and development.
Powerful antioxidant that supports immune function and collagen synthesis. Essential for wound healing, iron absorption, and protecting cells from damage.
Essential for calcium absorption and bone health. Supports immune function, muscle strength, and may help prevent chronic diseases and depression.
Powerful antioxidant that protects cell membranes from damage. Supports immune function, skin health, and may help prevent chronic diseases.
Essential for blood clotting and bone health. Supports wound healing, bone metabolism, and may help prevent osteoporosis and heart disease.
These values represent general guidelines. Consult with a healthcare professional for personalized nutritional advice.
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