1. Micro
1.1. Vitamins
1.1.1. Vitamin A: Vitamin A is a vitamin that helps with healthy vision, helps keep the skin healthy, helps keep healthy bones, and helps other keep other tissues in the body healthy. It also words as an antioxidant which helps fight cell damage.
1.1.1.1. Carrots
1.1.1.2. Sweet Potatoes
1.1.1.3. Winter Squash
1.1.1.4. Cantaloupe
1.1.1.5. Aprictos
1.1.1.6. Spinach
1.1.1.7. Kale
1.1.2. Oysters
1.1.3. Vitamin B: Vitamin B is a vitamin that helps your brain function, helps prevent infections, helps cell health, and helps in growth of red blood cells.
1.1.3.1. Meat
1.1.3.2. Poultry
1.1.3.3. Fish
1.1.3.4. Seafood
1.1.3.4.1. Mussels
1.1.3.5. Eggs
1.1.3.6. Milk
1.1.4. Vitamin C: Vitamin C is a vitamin that helps protect against immune system shortage, cardiovascular disease, eye disease, and skin wrinkling.
1.1.4.1. Papaya
1.1.4.2. Citrus Fruits
1.1.4.3. Strawberries
1.1.4.4. Bell Peppers
1.1.4.5. Broccoli
1.1.4.6. Brussels Sprouts
1.1.4.7. Dark Leafy Greens
1.1.4.7.1. Kale
1.1.4.7.2. Mustard Greens
1.1.4.7.3. Chard
1.1.5. Vitamin D: Vitamin D is a vitamin that is really important in order to absorb calcium and help bone growth. If too little vitamin D is consumed, children can have rickets (soft bones) and adults can have osteomalacia (fragile bones).
1.1.5.1. Seafood
1.1.5.1.1. Salmon
1.1.5.1.2. Catfish
1.1.5.1.3. Trout
1.1.5.1.4. Oysters
1.1.5.2. Milk
1.1.5.3. Eggs
1.1.6. Vitamin E: Vitamin E is a vitamin that helps prevent coronary heart disease, helps supports immune function, helps prevent inflammation, helps promote eye health, and decreases the risk of having cancer.
1.1.6.1. Sunflower Seeds
1.1.6.2. Almonds
1.1.6.3. Spinach
1.1.6.4. Turnip Greens
1.1.6.5. Bell Peppers
1.1.6.6. Asparagus
1.1.7. Vitamin K: Vitamin K is a vitamin that helps blood clot.
1.1.7.1. Kale
1.1.7.2. Spinach
1.1.7.3. Collard Greens
1.1.7.4. Turnip Greens
1.1.7.5. Mustard Greens
1.1.7.6. Romaine Lettuce
1.1.7.7. Parsley
1.1.7.8. Brussels Sprouts
1.1.7.9. Broccoli
1.1.7.10. Asparagus
1.2. Minerals
1.2.1. Calcium
1.2.1.1. Calcium is a mineral that helps build strong bones, and strong teeth. It also helps to allow your heart beat and muscles to contract.
1.2.1.1.1. Dairy
1.2.1.1.2. Meats & Alternatives
1.2.1.1.3. Leafy Green Vegetables
1.2.2. Iron
1.2.2.1. Iron is a really important mineral that your body needs. It is a mineral that helps form a part of your red blood cells called hemoglobin which helps transport oxygen everywhere in your body.
1.2.2.1.1. Meats & Alternatives
1.2.2.1.2. Starchy Vegetables
1.2.2.1.3. Dried Fruits
1.2.2.1.4. Leafy Green Vegetables
1.2.2.1.5. Grains
1.2.3. Potassium
1.2.3.1. Potassium is what helps your nervous system and muscles working the way they should be. It also helps control your blood pressure.
1.2.3.1.1. Fruits & Vegetables
1.2.3.1.2. Starchy Vegetables
1.2.3.1.3. Green Vegetables
1.2.3.1.4. Citrus Fruits
1.2.3.1.5. Dairy
1.2.3.1.6. Legumes
1.2.3.1.7. Zinc
2. Water
2.1. Water is a really important nutrient needed for your body that helps with digestion, blood circulation, creation of saliva, nutrient transportation, and helps balance body temperature.
2.1.1. Cucumber
2.1.2. Iceberg Lettuce
2.1.3. Celery
2.1.4. Radishes
2.1.5. Tomatoes
2.1.6. Green Peppers
2.1.7. Cauliflower
2.1.8. Watermelon
2.1.9. Spinach
2.1.10. Star Fruit
2.1.11. Strawberries
2.1.12. Broccoli
2.1.13. Grapefruit
2.1.14. Baby Carrots
2.1.15. Cantaloupe
3. Macro
3.1. Carbohydrates: Carbohydrates are something found in foods that provide the body with energy. For example, sugars are broken down and used to help cells in the body.
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
3.1.5. Vegetables
3.1.5.1. Potatoes
3.1.5.2. Corn
3.1.6. Sugary Sweets
3.1.6.1. Soda
3.1.6.2. Candy
3.1.6.3. Cookies
3.2. Fats: Fats are something found in foods and used by the body as a source for energy/fuel. They are also used to store energy that the body may need.
3.2.1. Fruits
3.2.1.1. Avocado
3.2.2. Dairy
3.2.2.1. Cheese
3.2.3. Meat & Alternatives
3.2.3.1. Fatty Fish
3.2.3.2. Eggs
3.2.3.3. Nuts
3.2.4. Extra Virgin Olive Oil
3.2.5. Drupes
3.2.5.1. Coconut
3.2.6. Dairy
3.2.6.1. Full-Fat Yogurt
3.2.7. Sugary Sweets
3.2.7.1. Dark Chocolate
3.3. Proteins: Proteins are something found in foods and are needed in order to help your body grow. They are also needed to help your body repair and make new cells.
3.3.1. Meat & Alternatives
3.3.1.1. Beans
3.3.1.2. Lentils
3.3.1.3. Peas
3.3.1.4. Unsalted Nuts & Seeds
3.3.1.5. Eggs
3.3.1.6. Lean Meat
3.3.1.7. Skinless Poultry
3.3.1.8. Ham
3.3.1.9. Sausage
3.3.2. Seafood
3.3.2.1. Salmon
3.3.2.2. Trout
3.3.2.3. Sardines
3.3.3. Dairy
3.3.3.1. Greek Yogurt
3.3.4. Soy