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In this video, I go through 4 key nutrients I look to include in each meal. When you are preparing your meals, you should consider where your sources of these key nutrients are.

Protein: 30-50 grams per meal depending upon your body size, muscle mass and activity levels.
Fat: 20-40 grams per meal depending upon your body size and your ability to digest fat effectively.
Polyphenols: Colorful plant compounds (should be in every meal)
Fiber: 10-25 grams per meal depending upon your body size and fiber tolerance.
Fermented: Adding in some fermented food or beverages which support blood sugar, insulin and digestive health. Apple cider vinegar, sauerkraut, kimchii and pickles are all good examples.

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