Protein Many foods rich in protein contain high levels of minerals, such as: magnesium, iron, and zinc, as they are useful in repairing body tissues, and the most important sources of protein are meat, eggs, fish, nuts, beans, and soybeans. [1] Dairy products are among the most important sources of calcium-rich beneficial to promote healthy teeth and bones, and dairy products are recommended to eat: low-fat milk, yogurt, and cheese. [1] Fats Fat is an important nutrient for the health of the brain, skin and hair, in addition to providing energy for the body And help absorb some Vitamins, and foods that contain saturated fats: fatty meat, fried foods, and cream, but it is indicated that eating these fats in large quantities may cause heart disease, and foods that contain unsaturated fats: avocado, and fatty fish, to help reduce Of harmful cholesterol in the blood, the World Health Organization (WHO) recommends that healthy fats make up less than 30% of total calories. [1] Sugars It means natural sugars found in some foods, such as fruits, or that can be added as a sweetener. But many of them may cause excess geese , Heart problems, lack of balance blood sugar levels, so it recommends the American Heart Association (AHA) eating added sugar as much as six teaspoons or less for women today, and nine teaspoons per day for men. [1]