Increasing potassium can lower blood pressure. People with CKD may be advised to restrict potassium

Track fiber to promote a healthy gut microbiome for physical and mental health & to avoid constipation

Track calcium intake for healthy bones, teeth, muscle, heart, nerves, blood pressure, blood clotting, skin, & nails

Lowering saturated fat intake to less than 10% of daily calories can lower LDL cholesterol & risk of heart disease

Track protein intake for strong bones and muscles, healthy skin, hair, nails, metabolism, & immune system

Sodium (as in salt) is essential for maintaining blood pressure but too much causes hypertension

Calories provide all parts of the body with energy but too many lead to overweight, obesity, & disease

Iron deficiency leads to anemia with fatigue, poor immunity, hair loss, dry skin and damaged spoon-shaped nails

Magnesium has a role in many metabolic processes but many people have an inadequate intake

Vitamin K is needed for healthy blood clotting and bones and helps protect from osteoporosis & fracture

Carbs provide glucose for energy and may be refined (ie processed, eg white bread) or whole (eg wholegrains)

For the best possible health, avoid excess calories, saturated fat & carb, and ensure healthy fiber & protein

Zinc plays a key role in chemical processes for immune function, healing, growth, & development

A review of the science on the role of food & diet in the prevention of type 2 diabetes and its complications

A useful free visual tool with a shopping list feature to make it easy to follow a Mediterranean diet

Calculate your RDI for kcal, fiber, protein, carb, saturated fat, sodium, potassium, iron, calcium, Mg, vit K, zinc