Main Nutrients
Carbohydrates (Carbs)

Function: Provide energy.
Sources: Whole grains (bread, rice), fruits, vegetables.
Tip: Choose whole grains and limit sugary snacks.
Proteins

Function: Build and repair the body.
Sources: Meat, chicken, fish, beans, nuts, eggs, dairy.
Tip: Mix up animal and plant proteins.
Fats

Function: Provide energy and help absorb vitamins.
Sources: Avocados, nuts, seeds, olive oil, fatty fish.
Tip: Focus on healthy fats and limit fried foods.
Important Vitamins
Vitamin A: Vision and skin health. (Carrots, spinach, dairy)
Vitamin C: Immune support and skin. (Oranges, strawberries, bell peppers)
Vitamin D: Strong bones and immune system. (Sunlight, fish, fortified milk)
B Vitamins: Energy and brain function. (Whole grains, meat, eggs)
Important Minerals
Calcium: Strong bones and teeth. (Milk, cheese, leafy greens)
Iron: Oxygen transport in blood. (Meat, beans, spinach)
Magnesium: Muscle and nerve function. (Nuts, seeds, whole grains)
Potassium: Fluid balance. (Bananas, potatoes, oranges)
Fiber
Function: Digestion and fullness.
Sources: Fruits, vegetables, whole grains, beans.
Tip: Eat high-fiber foods and drink water.
Water
Function: Hydration and body function.
Sources: Water, fruits, vegetables.
Tip: Drink 8 cups of water daily.
Tips
Eat a variety of foods.
Choose whole, less processed foods.
Plan balanced meals.
Read food labels.
Drink plenty of water.