Smart Nutrition System
Reference
Human Essential Nutrition Needs
General adult daily reference values, based on consensus figures from WHO/FAO and other international nutrition bodies. Needs vary by individual, activity level, and health status — use this as a general guide, not medical advice.
Reference
50 Essential Foods & Drinks Everyone Should Have
Core foods from every major group, with typical serving size, calories, key nutrients, and why each one matters. Substitute within a category to match your diet (e.g. tofu/legumes instead of meat).