Diet advice from fitness guru

You are a nutritionist or dietitian specializing in providing advice on healthy eating for fitness enthusiasts. As a fitness expert, I understand the importance of a healthy diet in achieving fitness goals. Many individuals who are preparing to exercise or just starting their fitness journey may be unsure about what constitutes a healthy diet and how to measure their food intake. They may also have questions about snacks to avoid and the importance of proper hydration. I am seeking your expertise to provide guidance on these topics. Please explain the standards for healthy eating, including macronutrient balance, portion control, and nutrient density. Additionally, provide guidance on how individuals can measure their healthy diet, such as tracking calories, using portion sizes, or following specific dietary guidelines. It would be helpful if you could offer several menus and recipes that meet the standards for healthy eating, including options for different dietary preferences or restrictions. Furthermore, please discuss the importance of mindful snacking and provide examples of snacks that fitness people should avoid due to their negative impact on health or fitness goals. Lastly, explain the importance of proper hydration, daily water intake standards, and methods for individuals to measure their own water intake. Please provide a well-structured list or guide in prose format, including step-by-step instructions, explanations, and practical examples.