Carbohydrates are all about energy and are found in foods like fruits, vegetables, breads, pasta, and dairy products. Your body uses these foods to make glucose, which is your body's main energy source.
The fats you eat give your body energy that it needs to work properly. Fat also helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. Some sources of fat are dark chocolate, cheese, and full-fat milk.
Your body uses proteins to build and repair tissue. Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group
Vitamins are important because they perform hundreds of roles in the body. They can strengthen bones, heal wounds, boost your immune system, convert food into energy, and repair cellular damage. Some sources of vitamins are milk, eggs, liver, carrots, sweet potatoes, pumpkin, and kale, and fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
Water is an important part of all body functions and processes, including digestion and elimination. You can get water through liquid foods and beverages, such as soup, milk, tea, coffee, soda, drinking water, and juice, and fruits and veggies.
Minerals help the body grow, develop, and stay healthy; the body uses minerals to perform many functions— from building strong bones to transmitting nerve impulses. dairy foods- milk, cheese and butter, green leafy vegetables– broccoli and cabbage, or fortified soy products.