Whole grains are a good source of fiber, which helps keep you feeling full and satisfied. They also contain essential nutrients like vitamins, minerals, and antioxidants.

The recommended daily intake of fruits and vegetables is 5-9 servings. This amount helps ensure you get the vitamins, minerals, and antioxidants your body needs to stay healthy.

Fatty fish, such as salmon, tuna, and mackerel, are a good source of lean protein and omega-3 fatty acids, which are beneficial for heart health.

The recommended daily intake of added sugar is 6 teaspoons for women and 9 teaspoons for men. Added sugar is found in many processed foods and beverages and can contribute to weight gain and other health problems.

Olive oil is a good source of healthy fats, including monounsaturated and polyunsaturated fats. These fats can help lower cholesterol and reduce the risk of heart disease.

The recommended daily intake of water is 3 liters for men and 2.2 liters for women. This amount helps ensure you stay hydrated and your body functions properly.

Milk, yogurt, and cheese are all good sources of calcium, which is essential for strong bones and teeth.

The recommended daily intake of sodium is 2,300 mg for adults. Too much sodium can increase the risk of high blood pressure and other health problems.

Whole grains, fruits, and vegetables are all good sources of fiber, which helps keep you feeling full and satisfied. Fiber also helps promote digestive health.

The recommended daily intake of saturated fat is 13 grams for adults. Saturated fat is found in animal products and some plant-based foods. Too much saturated fat can increase the risk of heart disease.

Oranges, grapefruit, and strawberries are all good sources of vitamin C, which is essential for immune function and skin health.

The recommended daily intake of potassium is 4,700 mg for adults. Potassium helps regulate blood pressure and muscle function.

Red meat, poultry, and fish are all good sources of iron, which is essential for red blood cell production.

The recommended daily intake of vitamin D is 600 IU for adults. Vitamin D helps the body absorb calcium and is essential for bone health.

Leafy green vegetables, nuts, and seeds are all good sources of magnesium, which is essential for muscle function and nerve transmission.