Energy from food — fuel for everything your body does
Essential for hormone production, brain function, and nutrient absorption
Raises LDL cholesterol — limit to under 10% of daily calories
Artificial fat — no safe level. Raises bad cholesterol, lowers good cholesterol
Dietary cholesterol has less impact than once thought, but still worth monitoring
Essential for nerve and muscle function, but excess raises blood pressure
Your body's primary energy source — quality matters more than quantity
Feeds gut bacteria, regulates blood sugar, and keeps you full longer
Includes natural and added sugars — check added sugars for the real picture
Sugar the manufacturer put in — the number that matters most
Builds and repairs muscle, bones, skin, and every cell in your body
The sunshine vitamin — critical for bones, immunity, and mood
Builds strong bones and teeth, helps muscles and nerves function
Carries oxygen in your blood — deficiency causes fatigue and weakness
Counteracts sodium, lowers blood pressure, supports heart rhythm
Supports vision, immune system, and skin health
Antioxidant powerhouse — boosts immunity and collagen production
Fat-soluble antioxidant — protects cell membranes from oxidative damage
Essential for blood clotting and bone health — most people don't think about it
Powers your nervous system and red blood cell production — critical for energy
Immune defense, wound healing, and taste/smell — more important than you think
The relaxation mineral — calms nerves, muscles, and supports 300+ body processes
