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Nutrients by Mind Map: Nutrients

1. Micro

1.1. Vitamins: Help shore bones, heal wounds and bolster your immune system.

1.1.1. Carrots

1.1.2. Sweet Potatoes

1.1.3. Winter Squash

1.1.4. Cantaloupe

1.1.5. Apricots

1.1.6. Spinach, Kale and Collard Greens

1.2. Minerals: Help your body grow, develop and stay healthy.

1.2.1. Canned Salmon and Sardines (with bones)

1.2.2. Leafy Green Vegetables Broccoli

1.2.3. Dairy Products Milk, Cheese, Yogurt

1.2.4. Calcium Forfeited Foods Orange Juice Cereal Crackers

2. Macro

2.1. Carbohydrates: Provide body with the energy it needs.

2.1.1. Dairy Milk Yogurt Ice Cream

2.1.2. Fruit Whole Fruit Fruit Juice

2.1.3. Grains Bread Rice Crackers Cereal

2.1.4. Legumes Beans Plant-Based Proteins

2.1.5. Starchy Vegetables Potatoes Corn

2.1.6. Sugary Sweets (make sure to limit these) Soda Candy Cookies Other Desserts

2.2. Protein: To build and repair tissue; Make enzymes, hormones and other body chemicals.

2.2.1. Seafood

2.2.2. White Meat Poultry

2.2.3. Dairy Milk Cheese Yogurt

2.2.4. Eggs

2.2.5. Beans

2.2.6. Soy

2.2.7. Lean Bean

2.2.8. Pork Tenderloin

2.3. Fats: Good source of essential fatty acids, which the body can't make itself; Helps the body absorb vitamins A, D and E.

2.3.1. Avocados

2.3.2. Cheese

2.3.3. Dark Chocolate

2.3.4. Whole Eggs

2.3.5. Fatty Fish

2.3.6. Nuts

2.3.7. Chia Seeds

2.3.8. Extra Virgin Olive Oil

3. Water

3.1. Water is essential to life

3.1.1. Water maintains normal body temperature.

3.1.2. It is a medium for transport with the body by supplying nutrients and removing waste.

3.1.3. It 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.)