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2. Carbohydrates

2.1. Carbohydrates provide your body with energy. They also provide stored energy, If your body has enough glucose to fulfill its current needs, excess glucose can be stored for later use. Carbohydrates in the foods you eat are digested and broken down into glucose before entering the bloodstream. There are three kinds of carbohydrates: sugar, starch, and fiber.

2.1.1. Milk, yogurt, ice cream,Bread, rice, crackers, cereal, roti, beans, Starchy Vegetables. Potatoes, corn etc.

3. Fats

3.1. Fat is used as a fuel source, It is a major storage form of energy in the body. Fats are also responsible for making hormones. Fat also helps maintain healthy hair and skin. That is becauseit helps our bodies absorb increased amounts of vitamin A, vitamin D, vitamin E, and vitamin K through the bloodstream. It also helps maintain proper body temperature.

3.1.1. beef, pork, lamb, dark chicken meat, whole milk, butter, cheese, sour cream, ice cream, coconut oil, palm oil, cocoa butter etc

4. Protein

4.1. Proteins are needed for a lot of functions in our body, right from the maintenance of cell structure to repairing and building of muscle and bone tissues. In the form of antibodies, enzymes and hormones, they carry-out thousands of biochemical reactions.

4.1.1. Seafood, White-Meat Poultry,Milk, Cheese, and Yogurt. Eggs, Beans, Pork Tenderloin, soy etc


5.1. Vitamins

5.1.1. Vitamins regulate vital body processes.They keep body tissues healthy. They protect body cell and the immune system from harmful chemicals. papaya, citrus fruits, strawberries. bell peppers, broccoli, Brussels sprouts. dark leafy greens etc

5.2. Minerals

5.2.1. Minerals help your body grow, develop, and stay healthy. You need minerals for building strong bones and teeth, Minerals help to transmit nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat. ham, soy milk, watermelon, acorn squash, milk, yogurt, cheese, whole and enriched grains, cereals, meat, poultry, fish, whole grains, mushrooms, potatoes, chicken, whole grains, broccoli, avocados, mushrooms.

6. Water

6.1. Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion.Water is essential to life, water makes up 50 – 60% of the body. (A person can live only a few days without water but may be able to live for weeks without food)