balanced nutrition

People require energy and since it is measured in Calories and is obtained from the body stores or the food we eat. So everyone needs balanced nutrition to maintain their body. And here they are:

Carbohydrates:

Good list: raw or lightly cooked vegetables, fresh or frozen fruits, beans, nuts and seeds.

Bad list: candies, jams, sodas, fruit juices, pudding, custards, processed refined grains, bread, pasta made with any refined flour, cakes, cookies and other sweet bakery products.

Protein:

peanuts, cashews, almonds, eggs, chicken breast, yogurt, turkey, peanut butter, tuna, salmon, cottage cheese,  and milk

Minerals:

Iron list: beet, chicken, clams, dates, dried apricots, dried beans or peas, dried peaches, dried prunes, prune juice, eggs, enriched breads, ham, iron,-fortified cereal, liver, sausage, meat, especially lean beef and pork, molasses (blackstrap), organ meats such as kidney and liver, oysters, raisins, sardines, scallops, shrimp, spinach, tuna, turkey, veal, whole-grain breads

Calcium list: non-fat milk, reduced fat milk, nonfat yogurt, swiss cheese, mozzarella, cottage cheese, parmesan cheese, pudding, frozen yogurt, ice cream, black beans, navy beans, fortified cereal, soybeans, spinach, bok choy, kale, corn, mustard green, fortified orange juice, canned salmon, fortified cereal, waffle, soy milk, tofu, almonds and oysters

Fiber: 

apples with skin, fresh and dried apricot, banana, blueberries, cantaloupe, dried figs, grapefruit, orange, fresh and dried peach, pear, plum, raisins, raspberries, strawberries, almonds, black beans, bran cereal, whole wheat bread, brown rice, cashews, kidney beans, lentils, lima beans, oats, whole wheat pasta, peanuts, pistachio nuts, pumpkin seeds, soybeans, sunflower seeds, walnuts, avocado, beets, bok choy, broccoli, brussels sprouts, cabbage, carrot, cauliflower, cole slaw, collard greens, corn, green beans, celery, kale, onions, peas, sweet peppers, pop corn, potato, spinach, summer squash, sweet potato, swiss chard, tomato, winter squash and zucchini

Fats:

olive oil, canola oil, sunflower oil, peanut oil, sesame oil, avocados, olives, nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews), peanut butter, pumpkin seeds, flaxseed, fatty fish (salmon, tuna, mackerel, herring, trout, sardines), soymilk and tofu

  

Vitamins and Water:

I hope everyone of you can still health and now you all know what to eat in case you lack of anything.