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| Target | Amount | Why |
|---|---|---|
| Protein | – g/day | satiety & muscle |
| Fiber | – g/day | gut & inflammation |
| Omega-3 (ALA) | – g/day | anti-inflammatory |
| Added sugar ≤ | – kcal/day | <10% kcal |
| Saturated fat ≤ | – kcal/day | <10% kcal |
| Carbs | – g/day | whole-grains, low-GI |
| Fat | – g/day | focus on MUFA/PUFA |
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