Nutrition

Food is information for your body. 🥗

Not calories to count — food is data that tells every cell how to function. Tap any card to go deeper.

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Quick truth check

Diet culture told us to fear carbs and obsess over protein. Science says: balance > restriction. And 95% of Americans don't get enough fiber — the most underrated macro of all. #FuelTheFuture

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Macronutrient
Carbohydrates
Your brain's #1 fuel source — don't cut them.
45–65% of diet ▼

What it is

Carbs → glucose → energy. Complex carbs (whole foods) = slow digestion = stable energy ✅. Refined carbs (white bread, soda) = spike → crash ❌.

Why you need it

Your brain alone burns ~120g of glucose per day. Low carbs = brain fog, bad mood, low energy, poor athletic performance. 🧠

45–65% of daily calories

Easy foods

🌾 Oats 🍠 Sweet potato 🍚 Brown rice 🫘 Lentils 🍌 Banana 🥦 Broccoli
💡 Rule of thumb: if it grew from the ground and isn't in a package, it's a complex carb. Prioritize those.
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Macronutrient
Protein
Builds everything — muscles, enzymes, mood chemicals.
0.8–1.2g / kg ▼

What it is

Made of amino acids — 9 of which your body can't make on its own (essential AAs). Used to build tissue, produce enzymes, and make serotonin + dopamine. 🧬

Why you need it

Low protein = slow recovery, weak immunity, hair loss, muscle breakdown, brain fog. Growing teen bodies need extra. 💪

0.8–1.2g per kg bodyweight daily

Easy foods

🥚 Eggs 🐟 Canned tuna 🫘 Black beans 🥜 Peanut butter 🍗 Chicken 🫙 Greek yogurt
💡 Myth busted: you don't need to chug protein right after the gym. Total daily intake matters way more than timing.
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Macronutrient
Fiber
The most neglected nutrient in America — by far.
95% deficient ▼

What it is

Indigestible carb your gut bacteria ferment into short chain fatty acids — reducing inflammation, strengthening your gut lining, and boosting mood. 🌿

Why you need it

95% of Americans are deficient. Linked to gut issues, blood sugar spikes, cancer risk & poor mental health. Goal: 25–38g/day. Most get ~15g. 🫘

25–38g/day (most get only ~15g)

Easy foods

🫘 Beans 🍎 Apple with skin 🌾 Chia seeds 🥦 Broccoli 🥑 Avocado 🌽 Popcorn
💡 Easy win: add a spoonful of chia seeds to water or a smoothie — that's ~10g of fiber right there.
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Food first, pills second

Most vitamins work best when they come from food — better absorbed, balanced by other nutrients. Supplements fill gaps, not replace meals. Know what you're actually missing. #HealthyVoices

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Fat Soluble
Vitamin A
Vision, skin & immune defense — all in one.
Antioxidant 🛡️ ▼

What it is

Fat soluble vitamin in two forms: retinol (animal foods) and beta-carotene (plants). Your body converts beta-carotene safely as needed — eat as much as you want. 🟠

Why you need it

Night vision, immune defense, skin cell turnover. Deficiency = dry eyes, frequent infections, skin issues. Also fights oxidative cell damage. 🛡️

Easy foods

🥕 Carrots 🍠 Sweet potato 🥬 Spinach 🎃 Pumpkin 🥚 Eggs 🧈 Fortified milk
💡 Orange + yellow fruits & veggies are usually packed with beta-carotene. Eat the rainbow — it's not just a saying.
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Water Soluble
B Vitamins
8 vitamins that convert food into energy.
B12 critical ▼

What it is

8 Bs, each with a unique role. B12 is only naturally found in animal products — a common deficiency if you're plant based. B6 makes serotonin. B9 (folate) is critical for development. ⚡

Why you need it

Energy production, DNA synthesis, mood & nerve function. B12 deficiency = fatigue, brain fog, nerve damage. Folate (B9) is especially important for teen bodies. 🧬

Easy foods

🥚 Eggs 🐟 Salmon 🥛 Dairy 🫘 Legumes 🌾 Whole grains 🧀 Nutritional yeast
💡 Plant based? B12 supplementation is non negotiable. It's not found in any plant foods in meaningful amounts.
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Water Soluble
Vitamin C
Immunity + collagen builder — and stress depletes it fast.
Daily required ▼

What it is

Powerful water soluble antioxidant. Builds collagen (holds your skin, bones & blood vessels together) and boosts plant based iron absorption. Can't store it — need it daily. 🍊

Why you need it

Immune function, wound healing, skin health. Mild deficiency = fatigue, bruising easily, slow healing. High stress burns through it faster than normal. 💪

Easy foods

🫑 Bell pepper 🍊 Orange 🍓 Strawberries 🥦 Broccoli 🥝 Kiwi 🍋 Lemon juice
💡 Bell peppers have 3× more Vitamin C than oranges. Add them raw to anything.
#1
Iron deficiency is the world's most common nutritional deficiency
50%
of Americans are low in magnesium — and most don't know it
99%
of calcium in your body is stored in your bones & teeth
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Essential Mineral
Iron
Carries oxygen to every cell — deficiency hits teen girls hardest.
15% teens deficient ▼

What it is

Makes hemoglobin — the protein that carries oxygen in red blood cells. Also needed for energy metabolism, DNA synthesis & immune function. Two types: heme (animals, better absorbed) and non heme (plants). 🩸

Why you need it

Deficiency = fatigue, brain fog, pale skin, brittle nails, trouble focusing. Up to 15% of teen girls in the US are iron deficient — one of the most underdiagnosed issues in young people. 😶

Girls: 15mg/day · Boys: 11mg/day

Foods — heme vs. non heme

🥩 Animal (heme)
🥩 Beef/liver 🐟 Sardines 🍗 Dark chicken 🦐 Shrimp
🌿 Plant (non heme)
🫘 Lentils 🥬 Spinach 🎃 Pumpkin seeds 🍫 Dark chocolate
💡 Pair plant iron with Vitamin C to dramatically boost absorption. Avoid coffee or tea with iron-rich meals — they block it.
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Essential Mineral
Calcium
Builds bones now. Prevents fractures later. Also runs your muscles.
1,300mg/day teens ▼

What it is

Most abundant mineral in your body. 99% lives in your bones and teeth — your bones are basically a calcium bank. Also essential for muscle contraction, nerve signaling & blood clotting. 🦴

Why you need it

Teen years are peak bone-building time. Skimping now = weaker bones, lower density, higher fracture risk as you age. Also: low calcium = muscle cramps & nerve problems. ⚠️

Teens: 1,300mg/day (highest of any life stage)

Easy foods

🥛 Milk 🫙 Greek yogurt 🧀 Cheese 🐟 Canned sardines 🥬 Kale & bok choy 🌱 Fortified plant milk 🫘 White beans 🥦 Broccoli
💡 Vitamin D is calcium's partner — without D, your gut can't absorb calcium properly. Low on both? Your bones suffer twice. Get some sunlight or take D3.
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Essential Mineral
Magnesium
Powers 300+ body processes. Low mag = crashes, cramps, bad sleep.
~50% deficient ▼

What it is

4th most abundant mineral in your body — involved in 300+ enzymatic reactions. Needed for energy production (ATP), protein synthesis, muscle function, nerve signaling & blood sugar regulation. ⚡

Why you need it

Deficiency = muscle cramps, headaches, poor sleep, anxiety, fatigue & constipation. About 50% of Americans don't hit daily targets. Stress and caffeine both deplete it faster. 😔

Girls: 360mg/day · Boys: 410mg/day

Easy foods

🍫 Dark chocolate 🥑 Avocado 🌰 Almonds & cashews 🎃 Pumpkin seeds 🥬 Spinach 🫘 Black beans 🍌 Banana 🌾 Whole grains
💡 Can't sleep well or feeling constantly anxious? Magnesium deficiency is one of the first things to rule out. Dark chocolate + pumpkin seeds = one of the easiest combo snacks for hitting your mag.