This 1-day menu contains all the nutrients you need to thrive (2023)

Get the right amountsatthe essential nutrients a human needs... in 1 day? Seems like a lot of brainwork that we don't always have the energy for.

Of course, vitamin brands include "DRV" (Reference Daily Values) and RDI (Reference Daily Intakes) on the bottles to tell you how much of your daily requirement you're meeting.

But we also can't and wouldn't be very exciting to subsist on vitamin pills. We also need fuel, also called food. Vitamins are necessary for you to use this fuel.

So, to get something off your plate, we've put together a 1-day menu that will provide your body with all the nutrients it needs from sunrise to sunset.

This 1-day menu contains all the nutrients you need to thrive (1)Share on Pinterest

The portion ranges on this menu are for people between 130 and 180 pounds. butareYour body may need more or less food depending on factors such as disabilities, how active you are, your weight, whether you have an illness or disability, or emotional concerns such as depressionemphasize.

The most basic advice: eat when you're hungry, stop eating when you're comfortably full, and don't focus on what the scale says (in fact, you probably never need to weigh yourself).

If you want to know exactly how much of a particular nutrient you need, you can use the USDA Dietary Reference Intakecalculator.

Diversify your shopping cart

Food often contains more than one nutrient, so a varied diet is what will help you achieve your goals. For example, a cup of kale can provide your daily requirement of vitamins A and C.

(Video) Nutrition for a Healthy Life

Empfohlene Portion:1 to 2 cups

ATo deceiveIt's an easy (and delicious) way to pack in a ton of nutrients in one sitting. For this mix we will focus onnatural sweeteners- Yes, leafy greens and fruits can make a drink sweet - protein and healthy fats.

Our approach ensures you get thatPhases, vitamins and minerals for a good start to the day.

Stick to this power mix and you'll see plenty of the nutrients above with a healthy dose ofProbiotics, and potassium to boot:

  • yogurt
  • Spinach
  • Banana
  • a scoop of protein powder
  • Milk of your choice (milk, almond, coconut etc.)

Pro tip:For people on a vegan or gluten-free diet, try a complete protein powder likeKOS Vegetable protein, which contains some of the added vitamins and minerals in a daily multivitamin.

Empfohlene Portion:1 cup (8 ounces) coconut water

Your morning shake will give you a dose of hydration, but don't stop there. Drink plenty of water throughout the day so your body can process all of those nutrients!

In addition to regular water, you can change things up by having a drinkcoconut water.containsAntioxidants, electrolytes and nutrients such as potassium, magnesium,Vitamin Cand calcium.

Important:Before you buy, check the coconut water label to see what percentage of the nutrients it contains on a daily basis, as amounts vary widely from brand to brand.Trader Joe's King Organic Coconut WasherIt's a good choice because it contains 18% DV Potassium, 120% DV Vitamin C, and 8% DV Calcium.

(Video) Mayo Clinic Minute: Low-carb diet findings and cautions

For the rest of the day, try to drink 8 glasses of water. But if your lifestyle makes you sweat (exercise, work, stress, etc.), drink even more.

Empfohlene Portion:2 cups kale or spinach, 3 to 5 ounces protein, 2 to 3 tablespoons nuts/seeds, 1/2 cup chickpeas, 3 tablespoons olive oil based dressing

For an epic, nutrient-dense meal, consider using one of these dark leafy greens as a base. Both are nutritional powerhouses and just one cup will control all yoursneed of the dayfor vitamins A, K and C.

Then add protein, veggies, and some nuts or seeds to your salad.

Crispy chickpeas are an excellent (and more nutritious) option for croutons, as they provide a variety of vitamins and minerals, as well as protein and fiber. Adding some fresh fruit adds color, flavor, fiber, antioxidants, and more.

Lastly add somehealthy fats- not to mention the taste - of the mixture, e.g. B. a sauce made of olive oil, nuts, seeds or a few slices of avocado. Avocados and walnuts are a great source of vitamin E,Magnesiumand folate.

Pro tip:Avocados, walnuts, flaxseed and chia seeds are excellent sources ofOmega-3 fatty acids— essential nutrients that the body cannot produce itself.

Water-soluble vitamins versus fat-soluble vitamins

Most vitamins are water soluble, which means they don't store well in your body, so you need to consume them regularly.

(Video) How The Six Basic Nutrients Affect Your Body

The fat-soluble vitamins (there are only four: A, D, E, and K) are absorbed into the bloodstream much better when taken with fat.

Empfohlene Portion:the size of your palm

thinking of youFoodSessions as little breaks to pack in a big dose of nutrients.

Eat essential vitamins and minerals like fruits, vegetables, and nuts, but don't be afraid to switch up.

Dip your favorite veggies in classic dips like guacamole or hummus. Or go bold with a Greek herb yoghurt mix or one of thethose fresh sauces🇧🇷 Mix sweet and savory with apples and cheddar or fresh pears with some ricotta.

Newsflash: Nut butter is also a snack's best friend.

Fancy something crunchy? Try kale or carrot chips instead of french fries. (Permit,Kale chips with all the bagel spice— Who allowed you to be so sexy?)

Empfohlene Portion:Protein the size of your fist, veggies that fill half your plate, 1/2 cup of whole grains

By dinner time, you're probably already a pro! More vitamins? More minerals? It's no problem.

Keep it simple at dinner. Build your plate around this core formula: protein, veggies, whole grains, and a dash of healthy fats.

Good sources of protein include fish, chicken, tofu, beans, and lean beef.

(Video) The 7 Healthiest Foods You Should Eat - Dr. Berg

Get creative with veggies: bake, steam, sauté, or spiralize with whatever's in season.

It's always a good idea to include some heart-healthy foods.full grainfor dinner, like brown rice or quinoa. Don't eat grain? Get your fiber from cauliflower rice, lentils, or mashed sweet potatoes.

Empfohlene Portion:1 ounce chocolate, 1/2 cup chia or fruit pudding

End your day with nutritious meals with aHealthy dessert.

This could be refined sugar freeChia-Pudding, fresh fruit or a piece of chocolate.

chocolateIt has a lot of vitamins and minerals, including magnesium, iron, calcium, potassium, vitamin E and B vitamins. Cool, isn't it?

Here are the best dishes at a glance. And remember to hydrate! You should drink at least 8 glasses (8 ounces) of water a day, and if you exercise or do physical work, you should drink even more.

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Nutrients You May Be Missing (And Where To Find Them)

(Video) What Does Professor Tim Spector Eat in a Day?

In accordance withThis studiofrom the University of Oregon, there are several important nutrients that most people in the US don't get enough of. So next time you're in the store, be sure to add some of these groceries to your cart.

  • Soccer.Find it in dairy, fish, seeds, beans, almonds, and dark leafy greens.
  • Potassium.Find it in milk, bananas, oranges, potatoes, kidney beans, coconut water, avocados, and yogurt.
  • Vitamin aFind it in spinach, broccoli, liver and orange foods (melon, mango, squash, carrots, sweet potatoes).
  • Vitamin CFind it in citrus fruits, broccoli, kale, kiwi, and cauliflower.
  • Vitamin EFind it in sunflower seeds, almonds, salmon, avocado, and oils like wheat germ, hazelnuts, and sunflower.
  • Vitamin-D.Find it in salmon, tuna, eggs and mushrooms.
  • Ferro.Find it in red meat, vegetables, spinach and broccoli.
  • Magnesium.Find it in chocolate, nuts, legumes, and tofu.

While we hope this guide takes care of some of the little things it takes to squeeze as many nutrients into a day as possible, everyone's nutritional needs will be different. If you're curious about your specific needs, talk to your doctor or nutritionist.

Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog.parsnips and cakes🇧🇷 Visit her on her blog or atInstagram.


What is one food that contains all nutrients? ›

Whole eggs are so nutritious that they're sometimes called “nature's multivitamin.” The yolk is where almost all the nutrients are found.

What food gives you all the nutrients you need? ›

Nutrient-dense foods are rich in vitamins, minerals and other nutrients important for health, without too much saturated fat, added sugars and sodium. We're talking fruits, vegetables, whole grains, non-fat and low-fat dairy, fish and seafood, unprocessed lean meat and skinless poultry, nuts and legumes.

What are the major nutrients that we need to thrive? ›

What are the 6 essential nutrients? The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates. People need to consume these nutrients from dietary sources for proper body function.

What is a diet containing all the nutrition in right amount called? ›

Balanced diet provides all the nutrients that our body needs, in right quantities, along with adequate amount of roughage and water.

What 2 foods can you survive on? ›

Technically a person can survive well into adulthood without any major health issues off of just eggs and potatoes; though, cholesterol may become an issue when older.

What is the number 1 healthiest food in the world? ›

Lemons. Lemons have been widely regarded in the health industry as the world's healthiest food. The sour fruit is an alkalising powerfood; they have strong anti-inflammatory qualities and can even help to inhibit the growth of cancer cells.

What food has all 13 vitamins? ›

List #1: The Omnivore. If meat and animal products are part of your diet, here's a list of foods that in summation contain all 13 essential vitamins. Meat (especially liver), fish (especially salmon), dark leafy green vegetables, milk, nuts, and whole grains.

What food has all the vitamins? ›

These include Vitamins B1, B2, B3, B5, B6, and D.
More Vitamin Rich Foods.
AsparagusHigh in Vitamins B1, B9, K, and Lycopene
CarrotsHigh in Vitamin A, Beta Carotene, and Lycopene
CheeseHigh in Vitamins B2, B5, and B12
ShellfishHigh in Vitamins B2, B12, and E
Sweet PotatoesHigh in Vitamins A, B5, and Beta Carotene
16 more rows
Sep 26, 2022

What is the #1 most important nutrient the body needs? ›

That's because water is the most important essential nutrient. It is involved in many of your body's vital functions, and it distributes other essential nutrients to your cells. Get more: The Institute of Medicine recommends that men consume about 125 ounces of water a day and women 91 ounces per day.

What are the 3 most important feed nutrients? ›

Macronutrients are eaten in large amounts and include the primary building blocks of your diet — protein, carbohydrates, and fat — which provide your body with energy.

What are the 3 most important nutrients? ›

The three primary macronutrients are carbohydrates, fat, and protein. Carbs fuel your body with immediate energy. Protein provides amino acids, which are essential for building muscle, skin, blood, and important structures of the brain and nervous system.

What is called a balanced meal? ›

A balanced meal is a snapshot of a diet that covers the three core food groups. As seen on this portion plate, the balance is a quarter proteins, a quarter carbohydrates and half vegetables1.

What is a whole food diet called? ›

A whole-foods, plant-based diet is a way of eating that celebrates plant foods and cuts out unhealthy items like added sugars and refined grains. Plant-based diets have been linked to a number of health benefits, including reducing your risk of heart disease, certain cancers, obesity, diabetes and cognitive decline.

What is known as complete diet? ›

Milk is regarded as complete food. It contains protein, fat, carbohydrates, all known vitamins, various minerals and all the food ingredients considered essential for sustaining life and maintaining health.

Is there a single food that you can survive on forever? ›

Technically, the traditional white potato contains all the essential amino acids you need to build proteins, repair cells, and fight diseases. And eating just five of them a day would get you there. However, if you sustained on white potatoes alone, you would eventually run into vitamin and mineral deficiencies.

What are the 3 foods to quit? ›

What are the 3 foods to quit?
  • Processed Meats. Foods such as bacon, sausages and some deli meats are not only high in calories and sodium, but also in saturated fat as well as some nitrates and nitrites. ...
  • Sugary Coffee Drinks. Gottfried recommends omitting sugary coffee drinks from your diet. ...
  • Sugary Cereals.

What food gives you the most life? ›

The 10 Best Foods for Longevity
  • Cruciferous Vegetables. These are vegetable powerhouses with the unique ability to modify human hormones, activate the body's natural detoxification system and inhibit the growth of cancerous cells. ...
  • Salad Greens. ...
  • Nuts. ...
  • Seeds. ...
  • Berries. ...
  • Pomegranate. ...
  • Beans. ...
  • Mushrooms.

What is the one food you should eat everyday? ›

Experts suggest that there are certain foods that people should eat every day. These include lean protein and a variety of vegetables. Additionally, including foods such as olive oil, nuts, and berries can help people lower their risk of certain chronic conditions.

What is the healthiest thing to snack on? ›

Tips for Healthy Snacking
  • Fresh fruits and vegetables.
  • Frozen fruit.
  • Fruits canned in water or their own juice.
  • Whole grain bread, crackers and cereals.
  • Lower fat yogurt.
  • Lower fat cheese.
  • Unsalted nuts and seeds and their butters.
  • Hummus.
Mar 1, 2021

What is the most complete food? ›

"The only food that provides all the nutrients that humans need is human milk," Hattner said. "Mother's milk is a complete food.

What foods regenerate stem cells? ›

Cruciferous veggies: Cauliflower, Broccoli, kale, cabbage, bok choy, garden cress & Brussels sprouts are some of the best foods for stem cell growth. These veggies have lots of the sulforaphane compound, which boots enzymes in the liver that combat harmful contaminants we may digest or take in.

Which vegetable is most nutritious? ›

The 14 Most Nutrient-Dense Vegetables
  1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. ...
  2. Carrots. Carrots are packed with vitamin A, delivering 119% of the DV in just 1 cup (128 grams) ( 4 ). ...
  3. Broccoli. ...
  4. Garlic. ...
  5. Brussels sprouts. ...
  6. Kale. ...
  7. Green peas. ...
  8. Swiss chard.

What is the number one meal in the world? ›


Pizza has crossed the borders of Italy a long time ago and nowadays it is consumed all over the world. Pizza is the topmost liked food in the world.

What is the most healthiest fruit? ›

9 of the healthiest fruits on the planet.
  • Cranberries.
  • Blueberries.
  • Tart cherries.
  • Elderberry.
  • Pomegranates.
  • Red grapes.
  • Citrus fruits.
  • Apples.

What food has the most protein? ›

  • Top 10 Foods Highest in Protein.
  • #1: Turkey Breast (and Chicken Breast)
  • #2: Fish (Tuna, Salmon, Halibut)
  • #3: Cheese (Low-fat Mozzarella and Cottage Cheese)
  • Protein in 100g 1oz Slice (28g) Protein to Calorie Ratio. 32g. 9g. 1g protein per 4.7 calories. ...
  • #4: Pork Loin (Chops)
  • #5: Lean Beef and Veal (Low Fat)
  • #6: Tofu.

What nutrient helps repair the body? ›

Vitamin A, vitamin C and zinc help your body to repair tissue damage, fight infections, and keep your skin healthy. Try to eat foods from the lists below. Vitamin A is found in animal foods and some brightly coloured vegetables and fruits. Many vegetables and fruits are high in vitamin C.

What are the 4 most essential nutrients? ›

The Dietary Guidelines for Americans 2020–2025 offers some insight. Updated every five years by the US Department of Health and Human Services and the USDA, the report found many Americans are lacking in four vital nutrients: calcium, potassium, dietary fiber, and vitamin D.

Which nutrients provide the most energy? ›

Fats are the slowest source of energy but the most energy-efficient form of food. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. Because fats are such an efficient form of energy, the body stores any excess energy as fat.

What are the 6 leading nutrients? ›

There are six basic nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. All of these are classified as essential. Your body requires essential nutrients to function properly. These nutrients must be obtained from the foods you eat; your body cannot make them on its own.

How much protein do I need daily? ›

How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

Which 3 nutrients should you try to limit? ›

Saturated fat, sodium, and added sugars are nutrients listed on the label that may be associated with adverse health effects – and Americans generally consume too much of them, according to the recommended limits for these nutrients. They are identified as nutrients to get less of.

How much protein should I take? ›

Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That's about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand.

What is a balanced one dish meal? ›

The one dish meal suggestions have six basic ingredients in amounts to prepare four average servings. The basic recipe includes pasta, rice, bread (starch); meat, poultry, fish, beans, or eggs (protein); cooked vegetables; liquids/sauces; seasonings; and optional toppings.

What does a balanced breakfast look like? ›

A balanced breakfast includes vegetables and/or fruits, whole grains and protein foods. Vegetables and fruit like bananas, frozen blueberries, dried apricots, cucumber, canned peaches and spinach.

Are balanced meals healthy? ›

A well-balanced diet provides all of the: energy you need to keep active throughout the day. nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness, such as some cancers.

Is popcorn very fattening? ›

Because of popcorn's high fiber content, its low calorie count and its low energy density, popcorn is considered to be a food that can aid in weight loss. For example, popcorn has been shown to make people feel fuller than a similar calorie amount of potato chips.

Can you eat cheese on a whole foods diet? ›

On the whole-foods diet, it's okay to occasionally have lightly processed foods like yogurt and cheese (as long as they're not awash in sauces or syrups). Canned and frozen fruits and vegetables can also be healthy choices when enjoyed without added sugar and excess sodium.

Are potatoes good for you? ›

Potatoes for health and nutrition

They're rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system.

Which vitamin is called sunshine vitamin Why? ›

Vitamin D: The “sunshine” vitamin.

Which food is complete food? ›

Milk is regarded as a complete food because of its rich content of protein, fat, carbohydrates, all known vitamins and various minerals essential for sustaining life and maintaining good health.

Is egg a complete food? ›

Eggs are one of the few foods considered to be a complete high-quality protein source, because they contain all 9 essential amino acids. 'Essential' means that the body cannot produce these amino acids on its own, which is why we need to include them in our diet.

Can you get all your nutrients from one food? ›

This depends on your diet. It is very difficult to get all the daily recommended vitamins and minerals in one day if you're eating a diet focused on highly processed convenience foods and fast food. These foods are typically rich in calories, but poor in nutrients like vitamins and minerals.

Which food has all nutrients and vitamins? ›

Good sources include:
  • citrus fruit - including oranges and grapefruit.
  • red and green peppers.
  • potatoes.
  • strawberries, blueberries and blackberries.
  • green leafy vegetables - such as broccoli and brussels sprouts.

What is the most nutritionally complete food? ›

"The only food that provides all the nutrients that humans need is human milk," Hattner said. "Mother's milk is a complete food.

Can you live on beans and rice? ›

Still, if rice and beans is all you've got, it's a pretty decent choice. But "you're not going to have a complete diet," she says. The combo lacks Vitamin C and other essential nutrients. "It's extremely important that you eat meat and vegetables," Campos says.

Can you survive on eggs? ›

Consuming primarily eggs is not considered a healthful eating pattern, and experts do not recommend it, as this diet would limit a person's nutrient intake and could cause other health issues.

What foods can you survive on alone? ›

What 5 foods could you survive on?
  • Rice. Rice can be purchased in bulk at very low prices and has a shelf life of over 10 years, when stored properly. ...
  • Beans. Beans have a solid reputation as a survival food due to their complete nutritional profile. ...
  • Grains. ...
  • Salt, Sugar & Raw Honey. ...
  • Storage.


1. The Ultimate Guide To Every Vitamin Your Body Is Starving For
2. Food Theory: How Long Could You SURVIVE Locked In A Grocery Store?
(The Food Theorists)
3. 23 Signs Your Body Is Deficient in Nutrients
(Dr. Eric Berg DC)
4. How to Create a Healthy Plate
(My Doctor - Kaiser Permanente)
5. What Nutrients Are Recommended on OMAD (One Meal A Day)? – Dr.Berg
(Dr. Eric Berg DC)
6. The Man Who Can Predict How Long You Have Left To Live (To The Nearest Month): Gary Brecka | E225
(The Diary Of A CEO)


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