E mafai ona e filifilia se mea'ai e faia i mea'ai e tele mea'ai.O mea'ai e tele mea'ai e maualalo le suka, sodium, masoa, ma ga'o leaga.O loʻo iai vitamini ma minerale ma itiiti kalori.E manaʻomia e lou tinovitamini ma minerale, ua taʻua o micronutrients.E mafai ona latou taofia oe mai faʻamaʻi tumau.Ose auala sa'o e 'ai ai nei micronutrients mai mea'ai ina ia fa'amalie lelei e lou tino.
Auala e faaleleia atili ai le soifua maloloina
E fai si faigata ona maua umavitamini ma mineralee mana'omia e lou tino.O tagata Amerika e masani ona 'ai meaʻai e tele naua kalori ma itiiti micronutrients.O nei mea'ai e masani ona tele naua le suka, masima, ma ga'o.O le mea lea e faigofie e maua ai lou mamafa.O le a fa'ateleina ai lou avanoa e maua ai fa'afitauli fa'alesoifua maloloina, pei ole ma'i fatu ma le ma'i suka ituaiga 2.
E tusa ai ma le US Department of Agriculture (USDA), atonu e le lava tagata matutua Amerika i micronutrients nei.
| Nutrition | Punaoa taumafa |
| Calcium | Su'e susu e le ga'o ma maualalo le ga'o, su'i susu, broccoli, lanu uliuli, laula'au lanumeamata, ma satini. |
| Patasa | Fa'i, cantaloupe, vine, nati, i'a, ma isi mea lanu meamata |
| Alava | Legumes (pi mago ma pi), mea'ai saito atoa ma pala, fatu, apu, strawberries, kāloti, raspberries, ma fualaau 'aina felanulanua'i |
| Magnesium | Pipi uliuli, pi, ma almonds |
| Vitamini A | Fuamoa, susu, kāloti, pateta suamalie, ma cantaloupe |
| Vitamini C | moli, strawberries, tamato, kiwi, broccoli, ma pepa logo mumu ma lanu meamata |
| Vitamini E | Avokado, nati, fatu, mea'ai saito atoa, ma mea'ai ma isi lau lanu uliuli |
Fesili e fesili i lau foma'i
- E tatau faapefea ona sui la'u mea'ai e aofia ai nei mea'ai?
- E fa'afefea ona ou iloa o lo'o lava la'u mea'ai o micronutrients?
- E mafai ona ou inu mea faaopoopo pemultivitaminie fa'ateleina a'u mea'ai?