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Item List

Genova Nutreval

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Wellness Profile

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GI Effects Comprehensive Profile

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Cyrex Allergy

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Dutch Test

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**Comprehensive Balanced Nutrition Guide**

Comprehensive Diet

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Good nutrition is foundational for optimal health, longevity, and vitality. A balanced diet provides essential nutrients, supports energy levels, and reduces the risk of chronic illnesses.

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### Essential Components of a Balanced Diet:

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**1. Proteins:**

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* Supports muscle growth, hormone production, and immune function.

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* **Sources:** Chicken, turkey, fish, eggs, beans, lentils, nuts, seeds, tofu.

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**2. Complex Carbohydrates:**

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* Primary energy source, supports digestive health.

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* **Sources:** Whole grains (brown rice, quinoa, oats), sweet potatoes, fruits, vegetables.

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**3. Healthy Fats:**

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* Supports brain health, hormone balance, and cell function.

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* **Sources:** Avocado, olive oil, coconut oil, nuts, seeds, fatty fish (salmon, sardines).

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**4. Vegetables and Fruits:**

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* Provides vitamins, minerals, antioxidants, and fiber.

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* Aim for variety and color: Leafy greens, carrots, broccoli, berries, apples, citrus.

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**5. Hydration:**

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* Essential for overall health, digestion, and energy.

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* Aim for 8–10 glasses of water daily.

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### General Recommendations:

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* Consume balanced meals with protein, vegetables, healthy fats, and carbohydrates.

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* Limit refined sugars, processed foods, and unhealthy fats.

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* Eat mindfully and in moderation.

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### Sample Daily Balanced Meal Plan:

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* **Breakfast:** Greek yogurt with berries, nuts, and seeds.

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* **Lunch:** Grilled chicken or tofu, quinoa salad, and mixed vegetables.

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* **Snack:** Apple slices with almond butter or a handful of almonds.

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* **Dinner:** Baked salmon, brown rice, steamed broccoli, carrots, and olive oil drizzle.

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