What I ate yesterday

Breakfast- An apple and a glass of milk
The milk was 1% so there was some measure of fat in there. There is also lactose which is milk sugar. The apple also had fructose in it but I'm not sure exactly what other nutrients are in an apple

Lunch- Chicken leg, diced potatoes and carrots with rice
The chicken leg had the layer of fat peeled off so I would assume that the fat content would be very low and the white meat on it served as a source of protein. The carrots and potatoes were source of vitamin C and have similar health benefits with the exception of carrots having a lot of their calories come from sugar.
I'm not sure as the benefits of rice except for the fact that its very soluble and easy to digest.

Dinner- Another bowl of the same soup from lunch
There was the chicken fat in the soup and mixed in with the broth and the meat from the chicken also serves as a source of protein.