The 3 biggest nutrition goals for anybody are Fat Loss, Muscle Gain and Maintaining. Depending on your goal you will need different amount of calories and nutrients for your body always considering your current shape and body structure. But here are the biggest principles for those goals:

Fat Loss: You need to be on a calorie deficit, meaning you need to burn more calories through the day than the calories you are consuming.

Muscle Gain: You need to be on a calorie surplus, meaning you need to consume more calories than the ones you are burning through the day

Maintaining: You need to break even. 

Of course there are many approaches to achieve those basic principles but at the end of the day, the most effective approach will be the one you can adapt the easiest to your lifestyle. And without so many restrictions so you can achieve balance and moderation. (you can’t go aggressively into a goal if you are not mentally ready.)

Regardless of your calorie needs, your main focus should be getting your body ready and fueled with diverse sources of nutrients. That’s what works best for our bodies, getting all our macro and micro nutrients from real foods. Your diet should never be based on supplements and repetitive meals. You need to make your meals colorful and fun and keep them inside your requirements.  

Now find below the biggest sources for nutrients you should be using: 

(Types of Foods)

Proteins; There are 3 essential kinds of proteins:

Fast digested proteins: 

• Egg whites
• Whey protein 
  
  Fast digesting proteins are the ideal proteins for breakfast, to break the fast, and after workouts because at those times it is when your body needs recovery. 
  
  Leanest proteins:

• White fish
• Chicken breast 
• Lean turkey
  
  These proteins are the ones you use the most to keep your hunger controlled during the day. 
  
  High fat proteins:

• Beef
• Salmon
  
  These proteins are important to keep your digestive system working properly. They will also support your strength and mood through the day.

Carbohydrates; These are the main sources of your energy. Your body uses them as fuel before starting to burn body fat. 

1. Carbs with high fiber and low glycemic index are digested slower. They keep you satisfied for longer periods of time. Here are some ideal carbohydrates to choose while you are losing weight. They will be the main ingredient we will be using to cut and lose weight progressively.

Examples of carbs with high fiber and low glycemic index:

• Oatmeal
• Sweet potatoes
• Red potatoes
• Quinoa
• Brown rice
• Whole wheat bread 
• Whole wheat pasta
  
  High glycemic index carbohydrates are great for recovery after a really challenging workout but not the best for fat loss. Why? Because they spike your insulin levels, they digest fast and when ingested they convert into sugar into your blood making the process of using fat as a source of energy slow.

Examples of high glycemic index carbohydrates: 

• White Potatoes
• White flour Bread
• White flour Pasta
• Banana
• Plantains
• Grits 
• Cream of rice
• Grains and Legumes
  
  Complex carbohydrates have fiber and healthy fats. We will be using these when in need of high fiber foods. They are required to keep your body feeling well-fed while you are cutting calories.

Examples of complex carbohydrates with fiber and healthy fats: this sources are also loaded with protein and helps a lot on vegan vegetarian diets 

• Black beans
• White beans
• Red beans
• Lentils
• Cereals
• Alfalfa
• Green peas
• Sorghum

Vegetables; These contain the lowest source of carbohydrates we can find and are one of our main ingredients to keep your body full of vitamins and minerals while we are losing fat. 

Examples of vegetables:

• Broccoli
• Cauliflower
• Asparagus
• Lettuce
• Spinach
• Brussel sprouts
• Peppers
• Onions
• Corn
• Tomatoes
• Zucchini 

Fats; These are your secondary most important source of energy after your body burns the sugars which come from the carbohydrates you ingested. They are also essential for your body functions.

Examples of fats:

• Avocado
• Peanuts
• Almonds
• Cashews
• Coconut oil
• Canola Oil
• Olive Oil

Fruits; These are another source of carbohydrates, vitamins, minerals and sugars.

Examples of fruits:

• Melon
• Watermelon
• Green Apple
• Pineapple
• Kiwi
• Strawberry
• Blueberry
• Orange
• Grapefruit

Regardless of your goals, healthy eating is important for many reasons, including feeling your body, acquiring necessary nutrients, lowering your disease risk, increasing your longevity, and promoting optimal mental and physical well-being.