Essential Nutrients to Fuel Your Body: A Comprehensive Nutrition Guide

by Nicole Abigail
Essential Nutrients to Fuel Your Body: A Comprehensive Nutrition Guide

Getting the right nutrients is essential for fuelling your body and keeping it functioning at its optimal level. Here is a comprehensive nutrition guide outlining the essential nutrients you should include in your diet.


Eating protein-rich foods helps you build and repair muscle. As well as this, it is essential for building healthy nails, skin, hair, and other body mass. Some essential sources of protein include:

  • Lean meat
  • Seafood
  • Legumes
  • Nuts
  • Seeds
  • Dairy products
  • Eggs


Carbohydrates are the body’s main source of energy. They should make up about 45-65% of your daily calorie intake. They can be found in the following forms:

  • Simple carbohydrates – found in white rice, white bread, white pasta, and sweet treats. They provide the body with quick energy, but have no nutritional value.
  • Complex carbohydrates – found in brown rice, whole grain bread, and quinoa. They provide the body with a sustained energy source, as well as vitamins, minerals, and fibre.

Healthy Fats

Healthy fats are necessary for hormone production and cell building. They can be found in the following sources:

  • Avocadoes
  • Nuts
  • Seeds
  • Olive oil
  • Coconut oil
  • Full-fat dairy products
  • Salmon and other fatty fish

Vitamins and Minerals

Vitamins and minerals are essential for keeping your body healthy and functioning. They can be found in a variety of foods, such as:

  • Fruits and vegetables (particularly the dark, leafy greens)
  • Whole grains
  • Legumes and pulses
  • Seeds and nuts
  • Animal proteins

With this comprehensive nutrition guide, you can now make sure you’re getting the essential nutrients to fuel your body. Remember that a balanced diet is important for optimal health, so focus on incorporating a variety of foods into your meals.

What foods contain essential nutrients?

Essential nutrients can be found in a variety of foods, including fruits, vegetables, whole grains, legumes and nuts, fatty fish, lean proteins, fortified dairy products and eggs. Eating a variety of foods within each of these groups will provide you with the essential nutrients your body needs to function. For example, consuming a combination of dark, leafy greens, lean proteins, healthy fats and whole grains will give you all the vitamins, minerals and protein your body needs.

What are some examples of healthy foods that contain essential nutrients?

1. Whole grains (such as oats, quinoa, barley, buckwheat, wild rice)

2. Leafy green vegetables (such as spinach, kale, collards, Swiss chard)

3. Fruits (such as oranges, apples, bananas, strawberries, raspberries)

4. Legumes (such as beans, lentils, chickpeas, peas)

5. Fish (such as salmon, tuna, sardines, mackerel, trout)

6. Lean proteins (such as poultry, eggs, tofu, turkey, lean beef)

7. Nuts and seeds (such as walnuts, almonds, chia, flaxseed, pistachios)

8. Low-fat dairy (such as yogurt, milk, cottage cheese, cheese)

9. Healthy oils (such as canola oil, olive oil, avocado oil, flaxseed oil)

10. Fresh herbs and spices (such as turmeric, garlic, oregano, parsley, thyme, cilantro)

What are some examples of whole foods that contain essential nutrients?

-Fruit, vegetables, whole grains, beans, nuts, and seeds are all examples of whole foods that contain essential nutrients. Other examples of nutrient-rich whole foods include seafood, dairy, eggs, and lean meats. Eating a variety of these nutrient-dense foods can help you get all the essential vitamins, minerals, and other essential nutrients your body needs to stay healthy.

What are some examples of whole foods that are high in nutrients?

1. Leafy greens like kale, spinach, and romaine lettuce

2. Berries like blueberries and raspberries

3. Cruciferous vegetables like broccoli and cauliflower

4. Citrus fruits like oranges and grapefruit

5. Nuts and seeds like almonds, walnuts, and flax seeds

6. Beans and legumes like black beans, kidney beans, and lentils

7. Fish like salmon, tuna, and mackerel

8. Whole grains like quinoa, oats, and barley

9. Eggs

10. Real yogurt and kefir.

What foods can I eat to get the most nutrients in the least amount of calories?

1. Leafy green vegetables (e.g. spinach, kale, collards).

2. Fruits (e.g. berries, apples, oranges).

3. Legumes (e.g. beans, lentils, peanuts, peas).

4. Whole grains (e.g. oats, quinoa, brown rice, buckwheat).

5. Lean meats (e.g. skinless chicken, lean beef, tuna).

6. Dairy (e.g. yogurt, skim milk, cheese).

7. Nuts and seeds (e.g. almonds, walnuts, sunflower seeds).

8. Healthy fats (e.g. olive oil, avocados, fatty fish).

9. Herbs and spices (e.g. turmeric, garlic, oregano).

10. Dark chocolate (preferably with 70% cocoa or higher).

What are the healthiest low-calorie foods?

1. Fruits: Apples, pears, oranges, grapefruit, strawberries, mangoes, kiwi, etc.

2. Vegetables: Spinach, kale, peppers, mushrooms, carrots, broccoli, tomatoes, cauliflower, etc.

3. Whole Grains: Brown rice, quinoa, oats, barley, buckwheat, millet, etc.

4. Lean Protein Sources: Chicken, turkey, fish, eggs, tofu, beans, lentils, etc.

5. Low-fat Dairy Products: Low-fat yogurt, low-fat cottage cheese, low-fat milk, etc.

6. Nuts and Seeds: Almonds, walnuts, peanuts, pistachios, flaxseeds, chia seeds, etc.

7. Healthy Fats: Avocado, olive oil, coconut oil, etc.

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