1^Alcohol intake is associated with a number of health risks and possibly some health benefits.^Spirits and hard liquers typically have 40% alcohol content. Wines typically have between 8% and 13% alcohol content and beers typically have between 3% and 5% alcohol content.^Light to moderate consumption of alcohol is approximately 40g per day. 40g of alcohol is about 5 units. Women should not exceed 14 units per week and men should not exceed 21 units per week. A pint of beer is approximately 2 units. A glass of wine is approximately 1 unit.
22^Fibre is part of the plant that isn't digested. Enough fibre may help the body to avoid constipation and hemorrhoids, control weight, lower cholestrol and protect against some cancers.^High Fibre foods include multigrain breads, wholewheat pasta, brown rice and fruit and vegetables.^The Guideline Daily Amount (GDA) for Fibre is 20g to 35g per day.
25^Calcium is good for preventing rickets, osteoporosis, convulsions and stunted growth.^High Calcium foods include milk and milk products, dark green vegetables, small canned fish and dried pulses.^The Guideline Daily Amount (GDA) of Calcium is 800 mg (milligrams) per day.
6^Carbohydrates include starches, sugars, cellulose and fibres. Starches and sugars are digested by the body but cellulose and fibres cannot be digested.^High Carbohydrate foods include bread and pastas.^The Guideline Daily Amount (GDA) for Carbohydrates per day is approximately half of total calorie intake. This equates to 300g per day for a 2000 calorie intake.
21^Cholesterol is part of membranes, nerve and brain tissues. It is used to make vitamin D and important hormones. Cholesterol is not healthy when blood level gets to high.^High Cholesterol foods include animal foods like meat, chicken, fish, milk, cheese and eggs.^The Guideline Daily Amount (GDA) for Cholesterol  is 300 mg per day.
7^Calories are a measure of the energy in foods. Food used by the body gives off energy. Calories are from fat, protein, carbohydrate and alcohol in foods.^High Calorie foods include chocolate, cakes and products with a high oil content.^The Guideline Daily Amount (GDA) for women is 1940 Kcal per day and men is 2550 Kcal per day based on a sedentary lifestyle. Calorie intake is also dependent on size and activity level.
5^Fat provides energy, supplies essential fatty acids, insulates the body and protects organs, carries fat soluble vitamins and forms part of cell membranes.^High Fat foods include chocolate, cakes and products with a high oil content.^The Guideline Daily Amount (GDA) for Fat is 74 - 97g per day for women and 93 - 128g per day for men.
45^Folate (Folic Acid) is good for production of red blood cells, and preventing birth defects.^High Folate foods include carrots, yeast, liver, egg yolks, melon, apricots, pumpkin, avocado, beans, rye and whole wheat, green leafy vegetables.^The Guideline Daily Amount (GDA) of Folate (Folic Acid) is 200 mg (micrograms).
28^Iron is a component of haemoglobin and needed by bone marrow to make new blood cells. Iron may help prevent pallor, weakness, breathlessness, apathy, inattentiveness and increases resistance to infections.^High Iron foods include lean meat, dried fruit, cereals, green vegetables (when accompanied by vitamin C).^The Guideline Daily Amount (GDA) of Iron is 14 mg (milligrams).
18^Some experts believe that if you substitute monounsaturated fat for the saturated fat in your diet, you can lower your blood cholesterol levels and thereby reduce your risk of heart disease.^High Monounaturated fat foods include olive oil, peanuts and avocados.^There is no Guideline Daily Amount for Monounsaturates.
19^These fats are liquid at room temperature. Polyunsaturates help lower blood cholesterol levels and when found in fish oils act as a blood thinner decreasing the risk of clots.^High Polyunaturated fat foods include sunflower oil, soya beans, tuna and salmon.^There is no Guideline Daily Amount for Polyunsaturates.
4^Protein is used by the body for growth, repair and to replace cells worn out in daily living. Protein is made up of amino acids.^High Protein foods include meat, fish eggs and dairy products.^The Guideline Daily Amount (GDA) for Protein is 0.75g per day per KG bodyweight.
35^Retinol is good for anti-oxidant properties.^High Vitamin E foods include nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products, eggs.^The Guideline Daily Amount (GDA) of Vitamin E is 10 g (micrograms).
17^Saturated fat tends to increase blood cholesterol levels. Saturated fats tend to be solid at room temperature.^High Saturated fat foods include meat, dairy products and some vegetable oils.^The Guideline Daily Amount (GDA) for Saturated fat is less than 20 grams per day for a standard 2000 calorie per day diet.
23^Sodium helps to maintain proper water balance, acid base, nerve function and muscle contraction.^High Sodium foods include cured meats, soups and cheese. Almost all foods contain Sodium.^The Guideline Daily Amount (GDA) for Sodium is 2400 mg per day.
10^Refined sugar is not essential to life. Refined sugar impacts directly on blood-glucose levels, and, when consumed to excess, may affect energy metabolism and insulin sensitivity.^High sugar foods include ice cream, carbonated drinks, sweets and some cereals.^There is no Guideline Daily Amount for sugar.
43^Vitamin B6 (Pyridoxine) is good forpreventing skin conditions, nerve problems, protein and carbohydrate absorption.^High Vitamin B6 foods includefish, bananas, chicken, pork, whole grains, dried beans.^The Guideline Daily Amount (GDA) of Vitamin B6 is 2 g (micrograms).
48^Vitamin C (Asorbic Acid) may be good for immune system, protection against viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan, preventing scurvy.  Also a natural laxative.^High Vitamin C foods include citrus fruit especially kiwi, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, peppers.^The Guideline Daily Amount (GDA) of Vitamin C is 60 g (micrograms).
37^Vitamin D (Calciferol) is good for bones and teeth.^High Vitamin D foods include cod-liver oil, sardines, herring, salmon, tuna, milk, sunlight.^The Guideline Daily Amount (GDA) of Vitamin D is 5 g (micrograms).
2^Water makes up more than two-thirds of the human body. Water is essential for life and is vital for functions such as regulating body temperature through perspiration and preventing and alleviating constipation.^High Water foods include fruits and some dairy products.^The Guideline Daily Amount (GDA) for Water is 8 to 10 glasses per day. An average glass may contain 220g of water.
