Eggs are ideal for people: Each egg is packed with 13 essential vitamins and minerals, high-quality protein and healthy unsaturated fats and antioxidants. All of that for just 75 calories Eggs are among the healthiest foods you can eat, they are one of the few foods that should be classified as "Superfoods."

Milk nine nutrition facts you need to know. Do you know the nine essential nutrients in milk create a nutrient powerhouse? All dairy milk provides nine essential nutrients. In addition to naturally occurring, high-quality protein, milk contains other nutrients, including B vitamins for energy, vitamin A to help maintain a healthy immune system as well as calcium and vitamin D, both that work in concert for bone health. In fact, milk is the top food source for calcium, potassium and vitamin D.

Cheese contains a host of nutrients. Like all dairy foods, cheese provides calcium and protein, as well as some vitamin A, B12, riboflavin, zinc and phosphorus. And it's a source of conjugated linoleic acid (CLA), a fat that may have anti-cancer, weight-reducing, and heart-protective effects.