Protein: Meat, fish, poultry, beans, eggs, nuts, and seeds.
We need protein for healthy bones, muscles, cartilage, skin, and blood. Proteins are also the building blocks for the vitamins, enzymes and hormones that keep our body functioning
Vitamin B from protein helps release energy nervous system, aid in the formation of red blood cells, and help build tissues.
Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.
Magnesium is used in building bones and in releasing energy from muscles.
Zinc is necessary for biochemical reactions and helps the immune system function properly.
Grains: Eating grains, especially whole grains, provides vital health benefits. Eating whole grains as part of a healthy diet may help:
Reduce blood cholesterol levels.
Lower the risk of heart disease, obesity, and type 2 diabetes.
Help with weight loss and weight management.
Prevent constipation.
Fruits: Fruits are great sources of many vitamins, minerals and antioxidants that may help protect you from chronic diseases.
Vegetables: Vegetables give your body a wide range of valuable nutrients, like fibre, folate, potassium, and vitamins A and C.
Diets rich in dietary fibre have been shown to have a number of beneficial effects including decreased risk of coronary artery disease, Some examples include most beans, lentils, and artichokes.
Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect. Some examples include black eyed peas, cooked spinach, great northern beans, and asparagus.
Diets rich in potassium may help to maintain a healthy blood pressure. Some examples include sweet potatoes, tomatoes, beet greens, white potatoes, white beans, lima beans, and cooked greens.
Dairy: Dairy items have impressive levels of two things many of us need more of: calcium and protein.
Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis.
Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soy milk fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.
