Diet and Nutrition: Fuel for Your Body

Your body is a precision machine, and food is its fuel.

We often focus on how many calories we burn through exercise but often overlook the calories we consume through diet and the nutrients they contain. Nutrition is not just about eliminating hunger; it's the foundation for your physical recovery, muscle repair, and immune system function.

Three Major Macronutrients

Adult diet should consist of the following three core nutrients. According to international dietary guidelines, the recommended daily intake proportions are as follows:

  • Carbohydrates: Recommended proportion: 45% - 65%. They are the preferred fuel for the brain and muscles. For active individuals, adequate carbohydrates are key to maintaining high-intensity training.
  • Protein: Recommended proportion: 10% - 35%. Protein is responsible for repairing damaged muscle fibers and producing hormones and enzymes. Average adults are recommended to consume approximately 0.8-1.0 grams per kilogram of body weight daily (active individuals need more).
  • Fat: Recommended proportion: <30%. Provides sustained energy, protects internal organs, and helps the body absorb vitamins. Prefer unsaturated fats (such as nuts, fish oil, olive oil).

Note: Specific proportions may vary based on individual exercise goals (such as muscle gain, fat loss, or endurance training).

World Health Organization Recommendations

Beyond calculating calories and proportions, food "quality" equally determines your health status. The World Health Organization recommends meeting energy, protein, vitamin, and mineral needs through a diverse diet (primarily plant-based) while balancing energy intake and expenditure:

  • Obtain the maximum amount of energy from carbohydrates, primarily through legumes and whole grains;
  • Reduce total fat intake to below 30% of total energy intake
    • Shift fat intake from saturated and trans fats toward unsaturated fats
    • and eliminate trans fats from the diet;
  • Reduce free sugar intake to below 10% of total energy intake (ideally 5%);
  • Limit sodium intake to less than 2 grams per day (equivalent to 5 grams of salt);
  • Adults and children over 10 years old should consume at least 400 grams of vegetables and fruits daily; young children should consume 250-350 grams daily.

References

WHO. "Healthy Diet". Accessed December 19, 2025. https://www.who.int/health-topics/healthy-diet.