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Upstate NY Food, Wellness & Design

New York Food & Design

Nutrients & What Foods to Eat

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nutrients and what foods we need
steps to a healthier diet

Understanding Nutrients & What Foods to Eat so you can feel better can be tricky to balance while
actually putting in the effort to eat a healthy diet. Nutrients are essential building blocks of achieving balance and without understanding the foundation of your diet, healthy eating rarely becomes balanced eating. Read through the lists of common nutrients and their roles, recommended daily need, signs of deficiency, nutrient rich foods, recipes, and more! To fully understand the role nutrients have in our life, learn how to keep track of common Nutrients & What Foods to Eat by knowing your deficiencies and staying on top of your health.

Nutrients & What Foods to Eat

While it is fun to learn about science behind Nutrients & What Foods to Eat, we need to start looking to implement actionable habits for a consistent amount of nutrient intake in our diet. How can we relate the information we learn about nutrients to understanding our own needs? For more information on how to eat a more nutrient dense diet, check out my learning tools for some pantry inspiration.

In each page, you can see all my supplement recommendations for the various nutrients listed. Click each Nutrients & What Foods to Eat to learn more about their sources and the best quality supplement I like to recommend (now with faster checkout).

 

Common Nutrients & What Foods to Eat

B Vitamins (Water Soluble Nutrients)

B1 (Thiamin)

B2 (Riboflavin)

Vitamin B3 (Niacin)

B5 (pantothenic acid)

Vitamin B6 (pyridoxine)

B12 (Cobalamin)

Folate

Biotin

B1 (Thiamin)

B2 (Riboflavin)

Vitamin B3 (Niacin)

B5 (pantothenic acid)

Vitamin B6 (pyridoxine)

B12 (Cobalamin)

Folate

Biotin

Luscious chocolate avocado frosting

Avocado Frosting

April 13, 2017

Salads you will actually crave

Beet, Radish & Blueberry Salad

December 7, 2017

Berry Avocado Smoothie

Berry Dream Cream

February 20, 2017

Dairy Free Pumpkin Corn Chowder

Dairy Free Pumpkin Corn Chowder

February 6, 2020

Caramel flavored sweet potato unicorn pink ice cream

Dairy free salted caramel ice cream recipe

May 4, 2017

Easy Baked Meatballs with Tomato Basil & Onion

Easy Baked Meatballs with Tomato Basil & Onion

February 27, 2019

Vamp up your weeknight routine with a staple, fast and nourishing meal

Easy Chicken Fried Rice Recipe

October 23, 2017

Bacon Bites that everyone fights over!

Gluten Free Baked Bacon Cheese Bites

November 9, 2017

Grain free granola recipe with sustainable ingredients

Grain Free Granola

April 21, 2017

Luxurious Dairy Free Mashed Potatoes

Luxurious Dairy Free Mashed Potatoes

November 7, 2019

Broccoli Walnut Pesto

Memorial Day Tahini Walnut Pesto Pasta

May 15, 2019

Easy homemade, low sugar energy chocolates

No Bake Energy Bites

March 27, 2017

Soft Shell Paleo Ground Beef Tacos

Soft Shell Paleo Ground Beef Tacos

March 6, 2018

Fall Spiced Sweet Potato Salad

Spiced Tricolor Sweet Potato Salad

November 15, 2017

Split Chicken Breast with Fall Marsala Pasta

Split Chicken Breast with Fall Marsala Pasta

December 4, 2020

Fat Soluble Nutrients

Vitamin A

Vitamin E

Vitamin D

Vitamin K

2 traditional thanksgiving pies with easy granola pie crust recipe

2 traditional holiday pies with granola pie crust recipe

November 20, 2018

Luscious chocolate avocado frosting

Avocado Frosting

April 13, 2017

Berry Avocado Smoothie

Berry Dream Cream

February 20, 2017

Carrot Greens and Kale Dressing

Carrot Greens and Kale Dressing

May 9, 2016

crispy baked split chicken breast recipe

Crispy Split Chicken Breast

April 16, 2018

Dairy Free Pumpkin Corn Chowder

Dairy Free Pumpkin Corn Chowder

February 6, 2020

Caramel flavored sweet potato unicorn pink ice cream

Dairy free salted caramel ice cream recipe

May 4, 2017

Vamp up your weeknight routine with a staple, fast and nourishing meal

Easy Chicken Fried Rice Recipe

October 23, 2017

Grain free granola recipe with sustainable ingredients

Grain Free Granola

April 21, 2017

Broccoli Walnut Pesto

Memorial Day Tahini Walnut Pesto Pasta

May 15, 2019

Easy homemade, low sugar energy chocolates

No Bake Energy Bites

March 27, 2017

Fall Spiced Sweet Potato Salad

Spiced Tricolor Sweet Potato Salad

November 15, 2017

Split Chicken Breast with Fall Marsala Pasta

Split Chicken Breast with Fall Marsala Pasta

December 4, 2020

Paleo Chocolate Raspberry Birthday Cake

The Best Gluten Free Birthday Cake Ever

April 12, 2017

White Chocolate Nightcap Latte

White Chocolate Nightcap Latte

November 19, 2019

Minerals

Zinc

Copper

Selenium

Iron

Magnesium

Iodine

Calcium

Potassium

Phosphorous

Sodium

15 minute maca chocolate superfood bark

15 Minute Maca Chocolate Freezer Bark

February 11, 2019

2 traditional thanksgiving pies with easy granola pie crust recipe

2 traditional holiday pies with granola pie crust recipe

November 20, 2018

Luscious chocolate avocado frosting

Avocado Frosting

April 13, 2017

Salads you will actually crave

Beet, Radish & Blueberry Salad

December 7, 2017

Berry Avocado Smoothie

Berry Dream Cream

February 20, 2017

Carrot Greens and Kale Dressing

Carrot Greens and Kale Dressing

May 9, 2016

Homemade Chai Tea latte + the health benefits

Chai tea latte benefits

May 3, 2018

Instructions on how to make your own bone broth

Chicken Bone Broth: Liquid Gold

March 2, 2017

crispy baked split chicken breast recipe

Crispy Split Chicken Breast

April 16, 2018

Dairy Free Pumpkin Corn Chowder

Dairy Free Pumpkin Corn Chowder

February 6, 2020

Caramel flavored sweet potato unicorn pink ice cream

Dairy free salted caramel ice cream recipe

May 4, 2017

Easy Baked Meatballs with Tomato Basil & Onion

Easy Baked Meatballs with Tomato Basil & Onion

February 27, 2019

Vamp up your weeknight routine with a staple, fast and nourishing meal

Easy Chicken Fried Rice Recipe

October 23, 2017

Bacon Bites that everyone fights over!

Gluten Free Baked Bacon Cheese Bites

November 9, 2017

Grain free granola recipe with sustainable ingredients

Grain Free Granola

April 21, 2017

Broccoli Walnut Pesto

Memorial Day Tahini Walnut Pesto Pasta

May 15, 2019

Easy homemade, low sugar energy chocolates

No Bake Energy Bites

March 27, 2017

Soft Shell Paleo Ground Beef Tacos

Soft Shell Paleo Ground Beef Tacos

March 6, 2018

Fall Spiced Sweet Potato Salad

Spiced Tricolor Sweet Potato Salad

November 15, 2017

Split Chicken Breast with Fall Marsala Pasta

Split Chicken Breast with Fall Marsala Pasta

December 4, 2020

Paleo Chocolate Raspberry Birthday Cake

The Best Gluten Free Birthday Cake Ever

April 12, 2017

White Chocolate Nightcap Latte

White Chocolate Nightcap Latte

November 19, 2019

Zinc

Copper

Selenium

Iron

Magnesium

Iodine

Calcium

Potassium

Phosphorous

Sodium

 

 

 

15 minute maca chocolate superfood bark

15 Minute Maca Chocolate Freezer Bark

February 11, 2019

2 traditional thanksgiving pies with easy granola pie crust recipe

2 traditional holiday pies with granola pie crust recipe

November 20, 2018

Luscious chocolate avocado frosting

Avocado Frosting

April 13, 2017

Salads you will actually crave

Beet, Radish & Blueberry Salad

December 7, 2017

Berry Avocado Smoothie

Berry Dream Cream

February 20, 2017

Carrot Greens and Kale Dressing

Carrot Greens and Kale Dressing

May 9, 2016

Homemade Chai Tea latte + the health benefits

Chai tea latte benefits

May 3, 2018

Instructions on how to make your own bone broth

Chicken Bone Broth: Liquid Gold

March 2, 2017

crispy baked split chicken breast recipe

Crispy Split Chicken Breast

April 16, 2018

Dairy Free Pumpkin Corn Chowder

Dairy Free Pumpkin Corn Chowder

February 6, 2020

Caramel flavored sweet potato unicorn pink ice cream

Dairy free salted caramel ice cream recipe

May 4, 2017

Easy Baked Meatballs with Tomato Basil & Onion

Easy Baked Meatballs with Tomato Basil & Onion

February 27, 2019

Vamp up your weeknight routine with a staple, fast and nourishing meal

Easy Chicken Fried Rice Recipe

October 23, 2017

Bacon Bites that everyone fights over!

Gluten Free Baked Bacon Cheese Bites

November 9, 2017

Grain free granola recipe with sustainable ingredients

Grain Free Granola

April 21, 2017

Broccoli Walnut Pesto

Memorial Day Tahini Walnut Pesto Pasta

May 15, 2019

Easy homemade, low sugar energy chocolates

No Bake Energy Bites

March 27, 2017

Soft Shell Paleo Ground Beef Tacos

Soft Shell Paleo Ground Beef Tacos

March 6, 2018

Fall Spiced Sweet Potato Salad

Spiced Tricolor Sweet Potato Salad

November 15, 2017

Split Chicken Breast with Fall Marsala Pasta

Split Chicken Breast with Fall Marsala Pasta

December 4, 2020

Paleo Chocolate Raspberry Birthday Cake

The Best Gluten Free Birthday Cake Ever

April 12, 2017

White Chocolate Nightcap Latte

White Chocolate Nightcap Latte

November 19, 2019

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February 6, 2020

White Chocolate Nightcap Latte

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November 19, 2019

Luxurious Dairy Free Mashed Potatoes

Luxurious Dairy Free Mashed Potatoes

November 7, 2019

3 easy chicken salad recipes for different crowds

3 Easy Chicken Salad Recipes for Different Crowds

June 10, 2019

Broccoli Walnut Pesto

Memorial Day Tahini Walnut Pesto Pasta

May 15, 2019

Easy Baked Meatballs with Tomato Basil & Onion

Easy Baked Meatballs with Tomato Basil & Onion

February 27, 2019

Vanilla Bean Sea Salt Matcha Latte Recipe

Vanilla Bean Sea Salt Matcha Latte

February 19, 2019

15 minute maca chocolate superfood bark

15 Minute Maca Chocolate Freezer Bark

February 11, 2019

Crispy Herb Maple Chicken

Crispy Chicken Legs with Dressing

February 6, 2019

2 traditional thanksgiving pies with easy granola pie crust recipe

2 traditional holiday pies with granola pie crust recipe

November 20, 2018

Homemade Chai Tea latte + the health benefits

Chai tea latte benefits

May 3, 2018

crispy baked split chicken breast recipe

Crispy Split Chicken Breast

April 16, 2018

Soft Shell Paleo Ground Beef Tacos

Soft Shell Paleo Ground Beef Tacos

March 6, 2018

Gluten Free Dairy Free Dutch Baby

Gluten Free Dairy Free Dutch Baby

February 2, 2018

Salads you will actually crave

Beet, Radish & Blueberry Salad

December 7, 2017

Caramel apple rose cheesecake

Easily Customized Caramel-Apple Cheesecake

November 15, 2017

Fall Spiced Sweet Potato Salad

Spiced Tricolor Sweet Potato Salad

November 15, 2017

Bacon Bites that everyone fights over!

Gluten Free Baked Bacon Cheese Bites

November 9, 2017

Vamp up your weeknight routine with a staple, fast and nourishing meal

Easy Chicken Fried Rice Recipe

October 23, 2017

Caramel flavored sweet potato unicorn pink ice cream

Dairy free salted caramel ice cream recipe

May 4, 2017

Grain free granola recipe with sustainable ingredients

Grain Free Granola

April 21, 2017

Luscious chocolate avocado frosting

Avocado Frosting

April 13, 2017

Paleo Chocolate Raspberry Birthday Cake

The Best Gluten Free Birthday Cake Ever

April 12, 2017

Easy homemade, low sugar energy chocolates

No Bake Energy Bites

March 27, 2017

Instructions on how to make your own bone broth

Chicken Bone Broth: Liquid Gold

March 2, 2017

Berry Avocado Smoothie

Berry Dream Cream

February 20, 2017

Vitamin A

When you hear vitamin A, you probably think about orange foods like carrots and sweet potatoes. Vitamin A is actually present in a number of nutrient rich ingredients ranging in color from red, orange, yellow and even green. Some ingredients with a … Read More...

chocolate dipped peanut butter cookies

Vegan Chocolate Dipped Peanut Butter Cookies

March 9, 2021 By Aimee Hockett Leave a Comment

Here is one special treat that I loved getting growing up. Whenever we went to the mall, we would get a bag of Mrs. Field’s cookies. One of their most memorable cookies for me was their chocolate dipped peanut butter cookie. Basically it was a way to trick my parents into letting me have a […]

Split Chicken Breast with Fall Marsala Pasta

Split Chicken Breast with Fall Marsala Pasta

December 4, 2020 By Aimee Hockett Leave a Comment

I am getting nostalgic over this Split Chicken Breast with Fall Marsala Pasta. Marsala mushroom pasta used to be a favorite of mine at restaurants as a kid. Going dairy free eventually meant that I wouldn’t have it again until I decided to recreate the food memory (dairy free) with one of my regular weeknight […]

non traditional and cheap two person thanksgiving

non traditional and cheap two person thanksgiving

November 19, 2020 By Aimee Hockett Leave a Comment

2020 menu plan for a non traditional and cheap two person thanksgiving. We are making our leftovers a priority this year. Isn’t it every other year that we go through the best sides first and don’t know what to do with the rest of the leftovers? Since it will only be two of us this […]

mini gluten free cherry pies

Mini Gluten Free Cherry Pies

November 18, 2020 By Aimee Hockett Leave a Comment

It’s simple, cherry pie is easily and has always been my favorite pie flavor. Not all cherry pies are great however. The best ones are worth having as leftovers for breakfast. Since this holiday season is very non traditional, I decided to go with a more varied dessert spread. It started with my Pumpkin Spice […]

Nutrients & What Foods to Eat
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Aimee K. Hockett, MS
www.theakkitchen.com
[email protected]
A.K. Kitchen & Nutrition LLC | New York 2021

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