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
1.2.2.1. Broccoli
1.2.3. Dairy Products
1.2.3.1. Milk, Cheese, Yogurt
1.2.4. Calcium Forfeited Foods
1.2.4.1. Orange Juice
1.2.4.2. Cereal
1.2.4.3. Crackers
2. Water
2.1. Water is essential to life
2.1.1. Water maintains normal body temperature.
2.1.2. It is a medium for transport with the body by supplying nutrients and removing waste.
2.1.3. 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.)
3. Macro
3.1. Carbohydrates: Provide body with the energy it needs.
3.1.1. Dairy
3.1.1.1. Milk
3.1.1.2. Yogurt
3.1.1.3. Ice Cream
3.1.2. Fruit
3.1.2.1. Whole Fruit
3.1.2.2. Fruit Juice
3.1.3. Grains
3.1.3.1. Bread
3.1.3.2. Rice
3.1.3.3. Crackers
3.1.3.4. Cereal
3.1.4. Legumes
3.1.4.1. Beans
3.1.4.2. Plant-Based Proteins
3.1.5. Starchy Vegetables
3.1.5.1. Potatoes
3.1.5.2. Corn
3.1.6. Sugary Sweets (make sure to limit these)
3.1.6.1. Soda
3.1.6.2. Candy
3.1.6.3. Cookies
3.1.6.4. Other Desserts
3.2. Protein: To build and repair tissue; Make enzymes, hormones and other body chemicals.
3.2.1. Seafood
3.2.2. White Meat Poultry
3.2.3. Dairy
3.2.3.1. Milk
3.2.3.2. Cheese
3.2.3.3. Yogurt
3.2.4. Eggs
3.2.5. Beans
3.2.6. Soy
3.2.7. Lean Bean
3.2.8. Pork Tenderloin
3.3. Fats: Good source of essential fatty acids, which the body can't make itself; Helps the body absorb vitamins A, D and E.
3.3.1. Avocados
3.3.2. Cheese
3.3.3. Dark Chocolate
3.3.4. Whole Eggs
3.3.5. Fatty Fish
3.3.6. Nuts
3.3.7. Chia Seeds
3.3.8. Extra Virgin Olive Oil