Nutritional Value of Foods List

My Dear Homemaker

The Nutritional Value of Foods List can help you transform all your meals to live a healthier lifestyle. Be inspired to eat healthy, live healthy and be healthy.


An interesting phenomenon, we are the only living creature on the planet that have a different eating order or shall we call it a disorder.


We live a life according to personal taste and not what is good for us. An unhealthy reckless lifestyle, and in addition, expect to be healthy.


No other plant or animal will consume what is not good for them. They eat and live selectively, as a priority to survive.


Fresh salad with cucumber and water swirlThe selection of what is best for us does not come naturally, temptation is the ruler hahaha! Eat healthy and fresh.

All the knowledge is at our hands to live healthy, but in fact, we choose otherwise.  Do you know most of our sicknesses and ill health, comes from what we put in our mouths.


How do I plan easy and healthy meals?

Let us find the best way to nurture our bodies for good health.

To know the nutritional value and sources of food makes living healthy and planning meals easy. It is especially needed if you have a love for processed food and especially, all the sugary stuff, my dear?

One can ask this question, Why does all the unhealthy food taste so yummy, but the healthy ones, not so tasty?

Nutritional Value of Foods List

Know the Value of Foods

  • When you know the value of foods, compare it with the ones you like, and eventually, replace the unhealthy with a more healthy substitute?

    Don’t you think it is certainly the healthy way of thinking, my love,

  • Sometimes it can motivate you to make drastic changes.  People even decide to become a vegetarian, to have a more healthy lifestyle.

  • Following a specific diet, can have it’s limitations and never really last. Instead it become only a short term solution.


How to plan a healthy meal. Spinach pizza


  • Replacing the foods you love with a better healthier combination, is the solution. It is a more lasting principal, and your mind won’t reject.

  • A little hint on how to lose weight, my dear. It is mostly about the size of your portions. Limit yourself and eat from a small plate and half the battle it won.

  • Never deprive yourself of any food, just take smaller portions. Your mind will overrule your good intentions, as a result, you will relapse many times.

Let us have a look through the window of health, how to create balanced menus and be able to make better choices.


Your health is a priority, my dear. When buying food, in contrast with previous lifestyle habits, stock up on fresh and natural foods.


Avoid processed foods, foods in tins and packets and most of all the takeaways. The preserving chemicals are artificial. The deep fry of products are saturated fats, contributing to heart disease, therefore, harmful to your body over a period of time.

Nutritional Value of Foods List

Healthy Food Source Categories

How to Plan Healthy Meals

In addition to taste there are other factors to take in consideration when planning healthy meals.

Elements to give attention to are most importantly, the value of foods.  Select from good proteins, carbohydrates, unsaturated fats, vitamins minerals and fibres, to plan your healthy meals.

The ideal is to find a good balance between taste, and the elements our bodies need to be healthy and functional. To know the benefits of all healthy food makes it easy to put together healthy menus.


Foods to Take into Consideration


  • Repair the tissues in your body. It is also, used in the production of enzymes, hormones and most importantly boosting the antibodies.

Regulating the metabolism, protects against diseases and in addition, release energy. Examples are meats, fish, eggs, legumes, nuts, chickpeas, cheese, milk, yogurt.

Not eating enough could cause the loss of muscle mass, skin, hair and nail problems, and an increase in bone fractures.


  • Carbohydrates

It is a major source of energy, accruing in all plant foods. Remember all carbohydrates, not used as energy, as a result, converted to body fat. Only a small amount is stored as glycogen in the liver and muscles.

This glycogen is used during exercise, burning the fat reserves. Furthermore, glycogen is broken down to glucose and used as everyday energy. The more active you are the more stored reserves gets burned.

You will find it in cereal, potato, potatoes, bread, pasta, sugar.

Eating too much refined carbohydrates can cause colon cancer, obesity, diabetes, and cardiovascular disease.


  • Fat

This is a combination of glycerol, polyunsaturated fatty acids and monounsaturated fatty acids, and most noteworthy, helping to lower the level of cholesterol in the blood and feed the brain.

Nutritional Values of Foods List. Butter Milk Cheese and EggsGood sources are butter, lard, cheese, soft fat on meat, olive oil, sunflower oil, some fish, meat, and eggs.

It is the most concentrated source of energy. Access use will subsequently, be stored as fat.

According to statistics, the use of too much unhealthy fats have negative effects on the health of your body.

It is called saturated fats you will find in fried fast foods, fatty salad dressings, animal fats and pastries  can cause heart disease,  strokes,  abnormal heart rhythms, cholesterol.

As a result it causes a  buildup in arteries and leads to obesity too.


  • Fibre

Dietary fibre occurs only in plant foods. The best way to have an adequate intake is to have wholemeal bread, wholegrain cereals, oats, vegetables. In addition, eat a variety of fruit and fresh vegetables regularly.

It helps lower cholesterol, constipation, and furthermore, helps with blood sugar regulation.

A lack of fibre in the body cause diseases such as diabetes, heart disease and bowel cancer. Fibre also acts as the broom of the intestines.


Nutritional Value of Foods List

  • Vitamins

There is a whole range of vitamins are available to consume for good health,  as a rule, all can be found in nature.

Vitamins act mainly as enzymes and coenzymes facilitating the metabolic process in the body, and most importantly, the multiplication of blood and body cells.

If the body lacks Vitamins and Minerals it is not capable to extract the nutrients from the foods we eat.

A Deficiencies can lead to many of health problems. It includes digestion problems, skin disorders, defective bone growth, and admittedly contribute to dementia.


Two types of vitamins 

Fat Solubles

Vit A: Retinoid found in fortified milk, cheese, cream, butter, fortified margarine, eggs, liver


  • Vit A Beta-carotene: (from plant sources) Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin, liver, papaya and milk.


  • Needed for vision, mucous membranes, bone and tooth growth, immune system health, soft tissue, healthy skin and another reason it may lower prostate cancer risk.


  • Vit. D: Found in fatty fish, cod liver oil, milk, liver, fortified milk, fortified margarine.

    A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks.

  • When exposed to sunlight, the skin can make vitamin D.  which is needed for proper absorption of calcium which is stored in bones.


  • Vit E: Found in wheat germ oil, banana, almonds, eggs, greens, polyunsaturated plant oils (soybean, corn, cottonseed, safflower, sunflower oil), leafy green vegetables, whole-grain products; liver; nuts and seeds.


  • Antioxidants is necessary to have good skin and protects cell walls.  Examples of antioxidants include vitamins C and E, selenium, and carotenoids, such as beta-carotenelycopenelutein, and zeaxanthin.


The top 5 foods high in antioxidants

  1. Blueberries.

  2. Dark Chocolate.

  3. Pecans.

  4. Strawberries.

  5. Red cabbage


  • Vit K: Found in spinach, kale, broccoli, Brussels sprouts, tomato, soybeans, meat, turnips, lettuce, fruits, asparagus. It is also produced in the intestinal tract by bacteria and needed for blood clotting.


Nutritional Value of Foods List


Vit B1:

  • Thiamin found in eggs legumes, whole grains, butter, milk, peas, meat, potato and pork chops.

    Nutritional Values of Foods List. Pork chops and potatoes and tomato


  • Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.


Vit B2:

  • Riboflavin found in eggs, greens, soybeans, cheese, meat, milk. It helps break down proteinsfats, and carbohydrates. Riboflavin helps convert food into energy. Needed for healthy skin, hair, blood, and brain


Vit. B3:

  • Also known as niacin – is one of the eight essential B vitamins. It helps to release energy from the food we eat. Supports normal nervous system function. Fights fatigue and also helps keep skin healthy.

  • Niacin is found in dairy, eggs, fish, enriched cereals, peanuts, potato, mushrooms.

Nutritional Values of Foods List, broccoli for good health

Vit B5:

  • Pantothenic acid found in mushrooms, cauliflower, broccoli, chicken, egg yolk, whole grains, avocados, tomato products.

    vitamin B5 can be a natural remedy for

    • Skin condition Acne

    • Alcoholism

    • Different Allergies

    • Anxiety

    • Lung problems like Asthma

    • ADD Attention Deficit Disorder

    • Dry skin and Dandruff

    • Depression

    • Headache

    • Insomnia

    • Multiple sclerosis

    • Osteoarthritis

    • Rheumatoid arthritis

    • Ulcers

    • Yeast infections

Vit B6:

  • Pyridoxine found in avocado, legumes, banana, watermelon, pulses, peas, fish, potato, tofu, dried fruits and nuts.

Vitamin B6 is involved in production of haemoglobin, the protein in blood that carries oxygen throughout the body.

Plays a key role in keeping the brain and nervous system functioning properly

It helps the body make melatonin, which is important in helping regulate your internal clock and your sleep.

 Aids in lowering homocysteine levels and may reduce the risk of heart disease.

Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Makes red blood cells and influences cognitive abilities and boosts the immune system.


Vit. B7:

  • Biotin found in tomatoes, romaine lettuce, carrots, whole grains, organ meats, egg yolks, soybeans, and fish.  Besides healthy hair, skin, and nails, biotin plays a role in blood sugar regulation.


  • Some evidence has shown that the supplement can help to lower blood sugar in patients with type 2 diabetes. Biotin is also crucial for pregnant women to prevent birth defects and maintain the health of the mother


  • Help convert food into energy and synthesize glucose. Help make and break down some fatty acids. Needed for healthy bones and hair.


  • Vit B9: Folate found in greens, organ meats, beans, lentils,How to choose a nutritional meal. Asparagus.fortified grains and cereals, asparagus, legumes like black-eyed peas and

  • chickpeas, orange juice, tomato juice.


Essential for new cell creation helps prevent brain and spine birth defects when taken early in pregnancy. It should be taken regularly by all women of childbearing age since women may not know they are pregnant in the first weeks of pregnancy.


  • It can lower levels of homocysteine and may reduce heart disease risk.


  • May also reduces the risk of colon cancer.


  • Helpful in preventing the risk of breast cancer risk among women who consume alcohol.


Vit B12:

  • Found in eggs, meat, liver, cheese, milk, poultry, fish, fortified cereals, fortified soymilk


  • Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA.


  • Vit C: Ascorbic acid found in guavas, broccoli, red peppers, tomato, orange, lemons, grapes, fruits and fruit juices (especially citrus), potatoes, broccoli, spinach, strawberries, tomatoes, Brussels sprouts.

 Nutritional Values of Foods List. Fresh vegetables and fruit VIT C

It may lower the risk for some cancers, including those of the mouth, oesophagus, stomach, and breast.


Long-term use of supplemental vitamin C may protect against cataracts.


Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls.


  • Assist in making the neurotransmitters serotonin and norepinephrine. Acts as antioxidant, neutralizing unstable molecules that can damage cells. Boost the immune system.


  • Choline: eggs, beef, peanuts, cauliflower, spinach, beets, dairy products, meat, poultry, fish and shellfish.


  • Assist in making and release the neurotransmitter acetylcholine, which aids in many nerves and brain activities. Plays a role in metabolizing and transporting fats.


Nutritional Value of Foods List


  • Most of the minerals in a human diet come from eating plants and animals or from drinking water. It is the inorganic chemical elements in your diet and body.


  • Sodium, Chloride, Calcium, Potassium, Phosphorus, Magnesium, Iron and Sulfur will be needed in a balanced admission from the food you eat.


  • Calcium and Phosphorus and to a lesser extent Magnesium are used in building up the skeleton and teeth.


  • Iron is needed for the formation of Hemoglobin and Myoglobinto transport oxygen around the body and inside the muscles.

  • Contracting and relaxing muscles, including the heartbeat. It is similarly, responsible for the electric impulses, running along with the nerve network.


  • Fluorine is essential in strengthening the teeth and bones.


  • Chromium is part of the glucose tolerance factor. It enhances the action and activity of insulin in the metabolism of carbohydrates.


  • Zinc is essential for normal maturing of sexuality, and for healing wounds.


  • Copper interacts with iron to form haemoglobin and, furthermore, occurs in melanin pigments in your skin and hair.


  • Sodium regulates the balance of fluids in the body. Eating habits promote overconsumption of sodium [normal table salt] and has, therefore been linked to high blood pressure. Therefore the use of Himalayan or Ocean salt is a better option.


  • Potassium acts in conjunction with sodium. First of all, in the transmission of nerve impulses and is also involved in many enzyme complexes.


Nutritional Value of Foods List

Water is Essential

Water might not be food but are a necessity to life. Your body needs water like it needs oxygen. It is a cleansing agent as well as an anti-ageing substance because it hydrates the skin to prevent wrinkles.

Nutritional Values of Foods List Water glass bottle with fruit floating inside

The chemical reaction in your cells takes place with water. The body consists of 65% water, and the blood transports substances dissolved in water, and as a bonus, cools you down.


You need to drink at least 1.5 to 2 litres of water per day in normal circumstances. Add mint leaves, cucumber, lemon and fruit to flavour the water naturally. Too much water can wash out the minerals in your body.


It is needed for energy to keep going, growth and repair to replace old or damaged cells and to hydrate the body and skin.


Chemicals from the different categories of food, are needed for a combination and reactions, to achieve good health. Your body can ultimately only get it from the food you eat, transported with the blood and the help of water.


If the body lacks water and gets dehydrated it affects your metabolic rate and enhances constipation.

The liver cannot function properly. If you drink don’t enough water, the blood will thickens and in turn increases the blood pressure.

Less water means the body will age quicker.



This, my darling, is the long and short of How to Plan Healthy Meals.

If you know the value of foods, it will consequently be easier to plan your healthy meals. It will be no problem to substitute ingredients.

It is all about making healthy choices, hence with this knowledge, it will be easy to plan a healthy menu.


Enjoy what you eat!

Gran Stella