A balanced diet provides appropriate calories and nutrients: macronutrients roughly 45–65% carbohydrates, 10–35% protein, 20–35% fat. Aim for 5 portions of fruits and vegetables daily, at least 25–30 g of fiber, and 2–3 servings of dairy or calcium alternatives. Limit added sugars to under 10% of total calories and sodium to less than 2,300 mg/day. Include whole grains, lean proteins, healthy fats, and variety to cover vitamins and minerals. Stay hydrated with about 1.5–2 liters of water daily