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Essential Nutrition & Wellness Guide

Click on each button to get a free PDF on each category

Proteins

  • Daily recommended intake: 0.8-1.2g per pound of body weight

  • Best lean protein sources:

    • Chicken breast (26g per 3oz)

    • Fish (salmon, tuna, tilapia)

    • Egg whites

    • Greek yogurt

    • Plant-based: lentils, quinoa, tofu

Grilled Salmon with Spinach
Oatmeal with Nuts
Sliced Bread

Carbohydrates

  • Recommended daily intake: 45-65% of total calories

  • Quality carb sources:

    • Sweet potatoes

    • Brown rice

    • Quinoa

    • Oats

    • Fresh fruits

    • Vegetables

Healthy Fats

  • Target: 20-35% of daily calories

  • Best sources:

  • Avocados

  • Olive oil

  • Nuts and seeds

  • Fatty fish

  • Chia seeds

Sliced Avocado
Glass cup with pills

Essential Vitamins & Minerals

  • Vitamin D: Sun exposure, fatty fish, supplements

  • B-Complex: Whole grains, meat, eggs

  • Vitamin C: Citrus fruits, bell peppers

  • Vitamin E: Nuts, seeds, vegetable oils

Recommended Nutrition Apps and Fitness Channels 

  • MyFitnessPal

    • Large food database

    • Barcode scanner

    • Macro tracking

  • Chronometer

    • Detailed nutrient breakdown

    • Accurate database

    • Vitamin and mineral tracking

  • MacroFactor

    • Advanced analytics

    • Adaptive meal planning

    • Progress tracking

  • Lose It!

    • User-friendly interface

    • Photo recognition

    • Integration with fitness devices

Calorie Count
Girl Drinking Water
Cold Water Bottles

Hydration Guidelines

  • Daily water intake: 8-10 glasses (64-80 oz)

  • Signs of proper hydration

  • Best times to drink water

  • Hydration tracking tips

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