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NUTRIENT DIET CHART
CARBOHYDRATES PROTEINS FATS
SWEET POTATOES
BEETROOT
CORN
QUINOA
BROWN RICE
OATS
BANANAS
APPLES
MANGOES
DATES
RAISINS
GOJI BERRIES
KIDNEY BEANS
GARBANZO BEANS
LENTILS
EGGS SHELLFISH
ALMOND PEANUTS AND PEANUT
BUTTER PULSES
MILK CHIA SEEDS
YOGURT HAZELNUTS
LEAN BEEF TURKEY BREAST
FISH SUNFLOWER SEEDS
QUINOA MUSHROOM
CHICKEN PISTACHIOS
COTTAGE CHEESE
CHICKPEAS
LENTILS
WALNUTS
PUMPKIN SEEDS
EZEKIEL BREAD
AVOCADOS
CHEESE
DARK CHOCOLATE
WHOLE EGGS
FATTY FISH
NUTS
CHIA SEEDS
FULL-FAT YOGURT
FLAX SEEDS
OLIVE OIL
BOILED SOYABEANS
FLAXSEED OIL
CHEDDAR CHEEZE
Vitamins A D E K C Beef Liver Eggs Milk Shrimp Fish Sweet Potatoes Carrots Pumpkins Spinach Mangoes Kale Broccoli Tomatoes Cantaloupe Mango Beef liver Fortified milk Spinach Cereals Pineapple Fatty fish Drumsticks Cod Liver Oil Broccoli Orange Juice Swordfish & Tuna Fish Beef Liver Egg Yolk Red Meat Figs (Anjeer) Banana Guava Papaya Watermelon Amla Bitter Gourd Mushrooms Sweet Potato Sunflower Safflower & Soybean Oil Whole Grains Nuts Wheat germ- oil Sunflower seed Almonds Peanuts Peanut Butter Spinach Pumpkin Red Bell Pepper Mangoes Avocados Cabbage Eggs Milk Spinach Broccoli Kale Brussels Sprout Green Beans Chicken Thigh Kiwi Soyabean oil Citrus fruit Potatoes Broccoli Bell peppers Spinach Tomatoes Brussels Sprouts Orange Lemon Grapes Strawberries Kiwi Cauliflower
MINERALS
CALCIUM CHLORIDE MAGNESIUM POTASSIUM SODIUM CHROMIUM COPPER
Yogurt Cheese Milk Salmon Leafy Green Vegetables Table salt Seaweed Potato chips Shrimp Sauce Ketchup Spinach Broccoli Legumes Seeds Whole-wheat Bread Meat Milk Fruits Vegetables Grains Legumes Salt Soy sauce Vegetables Meat Poultry Fish Nuts Cheese Shellfish Nuts Seeds Beans Prunes
Fluoride Iodine Iron Manganese Selenium Zinc
Fish Teas Brewed Black Tea & Coffee Raisins Oatmeal Potatoes Iodized salt Seafood Seaweed (nori, kelp, kombu, wakame) Beef Liver Chicken Fish Red Meat Poultry Eggs Fortified Bread Beef or Chicken Liver Organ Meat Beans Lentils Spinach Legumes Whole grains Brown Rice Oat Meal Nuts Black Tea Black Pepper Sea Food Organ meat Seafood Walnuts Beef Chicken Eggs Poultry Meat Shellfish Legumes Whole Grains Sea Food Poultry Nuts
Red: Vital Sources ©Dr. Aubid Hussain Parrey
