Carbohydrates, proteins, and fats are the three macronutrients that provide the body with energy and essential nutrients. Vitamins are micronutrients that are required in smaller amounts for various bodily functions.

According to the USDA, adults should aim for 4-5 servings of fruits and vegetables per day. One serving is equivalent to about 1 cup of raw leafy greens, 1/2 cup of chopped fruits or vegetables, or 3/4 cup of fruit juice.

Polyunsaturated fats, such as those found in fish, nuts, and seeds, are considered to be the healthiest type of fat. They can help lower cholesterol levels and reduce the risk of heart disease.

Carbohydrates are the body's primary source of energy. They are broken down into glucose, which is then used for fuel by cells throughout the body.

Vitamin D is essential for the absorption of calcium, which is necessary for strong bones and teeth. It also plays a role in immune function and cell growth.

Adults should aim to drink around 2-3 liters of water per day to stay hydrated. This amount may vary depending on factors such as activity level and climate.

Iron is essential for the production of red blood cells, which carry oxygen throughout the body. It also plays a role in energy metabolism and immune function.

Dietary fiber is a type of carbohydrate that cannot be digested by the body. It is found in plant foods such as fruits, vegetables, and whole grains.

Vitamin C is essential for the prevention of scurvy, a disease caused by a deficiency of this vitamin. It also plays a role in immune function and collagen synthesis.

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

Fructose is a naturally occurring sugar found in fruits and vegetables. It is sweeter than sucrose and is absorbed more slowly by the body.

Proteins are essential for building and repairing tissues in the body. They are also involved in hormone production, enzyme function, and immune response.

Vitamin A is essential for the prevention of night blindness, a condition that makes it difficult to see in low light. It also plays a role in immune function and skin health.

The recommended daily intake of fiber for adults is 25-38 grams. Fiber helps to regulate digestion, lower cholesterol levels, and reduce the risk of certain chronic diseases.

Potassium is essential for the transmission of nerve impulses, muscle contraction, and maintaining fluid balance in the body.