1. Dairy

2. Grains

3. Vegetables

4. Meats (poultry, tofu, eggs, nuts, fish and seeds)

5. Fruit

Each of these groups are a good example of healthy intake, such as fruit. Fruit is a great and healthy snack to take to school or work when you are feeling like eating something sweet.

It is important to include each of these food in your daily intake, in order to maintain a good life style. Within the dairy group, milk, cheese and yogurt. These foods are a great variety of dairy to stay strong and full, especially in the morning. Although some yogurts are not as healthy as you would think, with lots of processed sugar, there are many great and healthy yogurt options that will not mess up your diet.

For grains, wholegrain bread, muesli, and HEALTHY cereals without any sugar, can be great for providing carbohydrates, and dietary fiber which is important for smooth digestion.

For vegetables, Carrots, lettuce and avocados provide many antioxidants and vitamins which is crucial for healthy skin and hair, as well as keeping you strong and healthy.

For meats, egg, nuts and fish can be great foods to add to your diet. These foods provide you with lots of protein which is important in order to start a good day.

Macronutrients, carbohydrates, proteins, and fats, play super important roles in optimal performance for tennis players. Each macronutrient works differently to energy production, muscle recovery, and overall performance on the court.

They provide quick energy for tennis players in order for them to contain good results while playing. They also can help to keep a good mindset while playing. Often tennis players can get quickly injured, such as pulling a muscle or rolling an ankle, but macronutrients can provide and maintain very good support for those injuries and even help the players get better.

• Grilled chicken breast protein

• Quinoa carbohydrates and some protein

• Roasted sweet potatoes carbohydrates

• Steamed broccoli carbohydrates and fiber

• Avocado slices healthy fats

• Olive oil healthy fats

• Lemon juice and herbs for a nice flavor

This meal can provide lots and lots of energy and is a great way to add onto a healthy diet or even start one. It also includes lots of flavors and healthy fats. This meal will keep you full and energised.

1. Iron

2. Vitamin A

3. Zinc

Iron is important in order for the body to recieve Oxygen transport. It enables red blood cells in order for the body to receive all the oxygen it requires to function properly! It is also crucial for making hemoglobin and myoglobin, proteins that store oxygen in the blood and muscles. A food source for Iron is red meat and leafy vegetables such as, spinich, kale and beet greens. As mentioned before, meat and vegetables are very important in order to maintain a healthy lifestyle.

Vitamin A is extremely important for lots of things that the body requires. It is crucial for good eye sight, a healthy and strong immune system, and proper skin function. The skin requires lots of vitamin A in order to stay clear, smooth and healthy. Vitamin A is also very important for women, as it keeps the reproduction system very healthy. You can find it in animal based foods, such as liver, eggs and a variety of dairy products. This is why it is super important to have a healthy balanced diet that includes lots of vitamin A.

Zinc is crucial for a healthy immune system and keeps skin protected. It also provides support for cell growth and wound healing. It helps with proper growth and development and plays an important role in taste and smell. You are able to find Zinc in many different sea foods such as, oysters and shellfish. You are also able to find it in many different vegetables such as beans and lentils. Oysters are a rich and good quality source, while dairy products and eggs can contain smaller amounts of zinc.  

Sugar is not the greatest thing ever. It can impact almost everything and everyway we live our everyday lives. Sugar can make us feel moody, unhealthy and gross. So, it is important to provide sugar free meals for ourselves, although it is nice to have a sweat treat every once in a while.

Excess sugar impacts health by increasing risks of type 2 diabetes, tooth decay and obesity. It contributes to inflammation, weight gain, blood pressure spikes, and Additionally, high sugar intake is linked to negative effects on mood and overall function, such as depression and reduced impulse control. To improve well-being, it's recommended to limit added sugars and focus on whole, nutrient-rich foods.

In conclusion, sugar can impact our lives, moods and personalities, so to keep from living your life like this, include healthy foods into your diet. This will provide a healthier life for you and make you feel 100% better.