1. Nutrients By Rhys

2. carbohydrates Carbohydrates are the bodies main energy source. Foods that have carbohydrates in them are: pasta, potatoes, waffles and bananas

3. fibre Prevents constipation Foods that are high in fibre are: corn, dried herbs, cocoa powder, apples and brown rice.

4. Protein Protein helps with the muscle development. The foods that are: high in protein are: red meat, fish, nuts and dairy.

5. Saturated fat Saturated fat gives you bad cholesterol. Foods that are high in saturated fats are: butter, chocolate and rendered animal fats

6. Mono-unsaturated fat Monounsaturated Fats Can Lower Your Risks of Stroke, Heart Disease and Cancer. Foods that are high in mono-unsaturated fat are: peanuts, avocadoes, olives and oils

7. Poly-unsaturated fat Poly-unsaturated fat helps lower blood cholesterol levels. Foods high in poly-unsaturated fat are: safflower, sunflower, soybean and corn.

8. Vitamin A Vitamin A helps with your eyes. Foods high in vitamin A are: liver, carrots, pumpkin and sweet potato

9. Vitamin B9 Vitamin B9 reduces the risks of a stroke, heart disease, lung cancer and birth defects. Food high in vitamin B9 are: yoghurt, eggs, milk and cheese

10. Vitamin B12 Helps keep the body's nerve and blood cells healthy and helps make DNA. Food high in vitamin B12 are: liver, clams, caviar, and octopus.

11. Vitamin C Vitamin C helps protect you from disease. Foods high in vitamin C are: chilli, bell peppers and broccoli

12. Vitamin D Vitamin D is the sunshine vitamin and helps with absorption of calcium. Foods high in vitamin D are: cod, liver, oil and fish.

13. Iron Iron helps transport oxygen from the lungs to the body. Foods high in iron are: weet bix, nutri-grain, mollusks and liver.

14. Calcium Calcium helps bones and teeth get stronger. Foods high in calcium are: milk, cheese, yoghurt and chocolate.

15. Phosphorus Phosphorus repairs muscle and tissue. Foods high in phosphorus are: bran, pumpkin, sunflower and cheese

16. Iodine Iodine helps with metabolism. Foods high in iodine are: milk, turkey, egg and baked potato.