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Food Matters

Eat Food, Mostly Plants, Not Too Much.

~Michael Pollan

Macro & Micronutrients:

Real food brings nourishment to our cells through essential nutrients and supports our immune systems without unduly stressing our intelligent systems.

Macronutrients are carbohydrates, proteins and fats that supply us with the necessary calories to move and function on a daily basis.


  • Carbohydrates - Whole-grain cereals (oats, brown rice, pasta, grainy bread), root vegetables (minimize processed carbs)

  • Protein - Well-sourced fish, chicken and lean meat, eggs, legumes, nuts, seeds, dairy products, tofu

  • Unsaturated fats - Raw nuts, seeds, fish, olive oil, avocado

Micronutrients are the “spark plugs” that help the body to use these calories and are required in much smaller quantities than macronutrients – but this doesn’t mean they are any less important! All micronutrients are vital for optimal energy, metabolism, cellular function, essential for the proper functioning of every system in the body, as well as for overall physical and mental well-being.

  • Vitamin A - Milk, cheese, eggs (yolk), orange and yellow fruits and vegetables

  • Vitamin B - Legumes, wholegrain cereals, nuts, seeds, green leafy vegetables

  • Vitamin C - Citrus fruits, broccoli, strawberry, parsley, cabbage

  • Vitamin D - Fatty fish, fish liver oils, egg yolks, mushrooms, soy milk, D fortified foods

  • Vitamin K1 - Green leafy and cruciferous veggies

  • Vitamin K2 - Fermented foods like natto and sauerkraut, liver, egg yolks, eel and chicken

  • Vitamin E - Olives and olive oil, avocado, whole-grain cereals

  • Iron - Lean meat, green leafy vegetables, legumes

  • Calcium - Dairy products, almonds, tahini, green leafy vegetables

  • Magnesium - Nuts, seeds, whole-grains, legumes, green leafy vegetables

  • Zinc - Lean meat, chicken, fish, sunflower and pumpkin seeds

  • Selenium - Brazil nuts, wheat germ, sunflower seeds, oats

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