Nutrition.gov offers a variety of information valuable for someone looking into losing weight. There is an option to "choosemyplate" which shows you how to balance your plate full of food, such as fruits, grains, vegetables, protein, and dairy.
nutriton
You should probably try visiting the following website: www.nal.usda.gov/fnic/foodcomp/search. That should be able to provide you with all the information you need. You might want to have a little more detailed information though.
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how so you balance nutrition
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