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Nutrients are essential, we tend to forget. We pay much attention to what we are supposed to avoid when we eat (especially outside) that should make us reflect on the need to compose our menus at different nutritional levels.
Of course, we are all supposed to avoid overeating, too much salt foods, putting too much butter and cheese sauces on our foods. We are supposed to avoid all this in order not to clog our arteries and keep our waistlines under control. But conversely, what could be our health problems if we do not eat enough something? What should we order more at a restaurant or buy more to the kitchen to get more nutrients?
According to a recent study by the U.S. Department of Agriculture, the seven most neglected nutrients (international average) are (from most to least deficient deficient): potassium, fiber, vitamin E, calcium, magnesium, vitamin A, vitamin C.
Take calcium for example (which may, with vitamin D, boost weight loss). Currently, 9 out of 10 girls do not consume enough calcium. This lack of calcium affects significantly the likelihood of developing bone fractures and osteoporosis later in life.
List the 3 nutrients consumed in priority:
1) Potassium
Potassium regulates blood pressure. To address the lack of potassium, eat the following foods: citrus, melons, bananas, lima beans, potatoes, spinach, etc.
Suggestion menu: spinach or the Tuscan spinach salad with orange slices.
2) Dietary Fiber
Fiber helps digestion, lower cholesterol, reduce the risk of cancer and provide satiety. To address the deficiency in dietary fiber, eat the following foods: oatmeal, brown rice, cereals, beans, fruits, vegetables, etc.
Suggested menu: sushi with brown rice, accompanied by cucumber salad.
3) Vitamin E
Vitamin E supports the immune system, healthy skin and acts as an antioxidant to reduce the risk of heart disease and cancer. To fill the deficiency in vitamin E, eat the following foods: vegetable oils, avocados, nuts, etc.
Suggested menu: sliced avocado sandwich with mayo low fat.
Legumes are all fruit or seed that grows within a pod, like beans and other grains. There are some chefs who believe for example that the banana is also a vegetable because it is a fruit that is within a sheath, or the peanut is a legume and not a nut or seed.
This is 
