Nutrient Guide

What are the body's nutrition requirements? Are we getting our Daily Values of vitamins and minerals? We tell you the nutritional content of different foods and some of the ways our bodies use these nutrients. 
We're not getting our nutrients. It's hard to overemphasize how essential vitamins and minerals are to good health. With that in mind, we've compiled a table that will help you select foods that are rich in the major nutrients; we also hope it will help you see where your own diet may fall short. For example, if you never or rarely eat seafood, meats, and poultry, you might be deficient in B12.
Serving sizes are as follows: 
Vegetables and legumes
1 cup
1 piece
Berries, Melons and Pineapple
1 cup
1/2 cup
Amaranth, Quinoa, Wheat Germ
1 cup
Barley, Couscous and Rice
1 cup
Nuts and Seeds
About 3 tablespoons
About 3 1/2 ounces
Meats and Poultry
About 3 1/2 ounces
 Dairy Products: 
1 ounce
1/2 cup
8 ounces
2 large
1 tablespoon

 The table includes the nutritional values of seven basic food groups - vegetables, fruits, grains, nuts and seeds, seafood, dairy, and meats and poultry - and serving sizes are loosely based on 2,200 calories a day for average adults. Although they are not the only sources for these nutrients, the listed foods are some of the better choices. Even if you don't completely hit the target for each vitamin and mineral, you're bound to benefit from eating a variety of these nutritionally rich foods.

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