Know Your Nutrients

NUTRIENT

FUNCTION

EXAMPLES OF FOOD SOURCE

Protein

• builds and repairs body tissues
• builds antibodies, the blood components that fight infection

• meat, fish, poultry, eggs, cheese, milk and milk products, seeds, legumes, nuts

• supplies energy
• helps in use of fats

• bread, cereals, pasta, rice, potatoes, fruits, table sugars, syrup

• supplies energy
• helps in absorption of fat-soluble vitamins

• margarine, butter, oils, salad dressings, nuts, cheese, meats

• releases energy from carbohydrates
• promotes normal growth and appetite

• pork, organ meats, enriched and whole grain bread and cereals, nuts, seeds, legumes

• maintains healthy skin and eyes
• maintains a normal nervous system releases energy to body cells during metabolism

• organ meats, white flour, whole grain flour, breads, milk

• helps growth and development
• maintains nervous system and gastrointestinal tract

• organ meats, poultry, peanut butter, milk, eggs, poultry, fish, beef, legumes

• builds red blood cells

• organ meats, nuts, legumes, eggs, green leafy vegetables, oranges, bananas, mushrooms

• helps form red blood cells
• maintains nerve and gastrointestinal tissues

• organ meats, beef, pork, fish, shell fish, milk and milk products, eggs

• builds healthy teeth and gums
• maintains strong blood vessel walls

• citrus fruits, broccoli, cauliflower, green pepper, strawberries, potatoes, fortified juices

• promotes production of antibodies and red blood cells

• organ meats, bananas, beef, ham, egg yolk, fish, cabbage, spinach

• helps bone and tooth development
• promotes good night vision
• maintains healthy skin and membranes

• organ meats, egg yolk, dark green leafy or yellow vegetables, apricots, peaches, tomatoes, milk

• enhances calcium and phosphorous use to maintain healthy bones and teeth

• milk and margarine fortified with vitamin D, organ meats, salmon, tuna, eggs

• protects fat in body tissues from oxidation

• vegetable oil, margarine, salad dressing, egg yolk

• maintains strong bones and teeth
• promotes healthy nerve function and normal blood clotting

• milk and milk products, sardines, salmon with bones, mackerel, oysters, soybeans, tofu, nuts, seeds

• combines with protein to form hemoglobin, the red blood cell constituent that transports oxygen and carbon dioxide

• organ meats, red meats, enriched breads and cereals, legumes, dried fruits

• helps energy metabolism and tissue formation

• shellfish, meat, fish, poultry, nuts, eggs, legumes, soy products, whole grains, seeds and sprouts

• prevents breakdown of fats and other body chemicals

• seafood, whole-grain cereals, meat, egg yolk, chicken, milk, garlic

• helps build red blood cells

• oysters, nuts, liver, kidneys, legumes, corn oil, margarine

• builds and maintains strong bones and teeth
• helps energy metabolism and tissue formation

• nuts, soy beans, whole grains, molasses, shellfish, spinach, liver, beef

• helps in function of thyroid gland

• iodized salt, shrimp, oysters, lobster

• Insoluble Fibre - promotes regularity and helps reduce the risk of colon irregularities or diverticulusus (colon disease)
• Soluble Fibre - helps decrease cholesterol level, reduces the risk of heart disease, and helps control blood sugar levels in people with diabetes

• Insoluble - wheat bran, whole grains, rye bread, whole wheat bread
• Soluble - oats, beans, some fruits and vegetables, white bread, rolls, pasta, bagels

The 4 food groups provide you with the nutrients you need to be healthy.

You need foods from each group because each group gives you different nutrients.

GRAIN PRODUCTS

• protein
• carbohydrate
• fibre
• thiamin
• riboflavin
• niacin
• folacin
• iron
• zinc
• magnesium

Whole grain products such as whole wheat, oats, barley or rye are suggested because they are high in starch and fibre. Enriched foods are recommended because they have some vitamins and minerals added back to them.

Try: multi-grain breads, pumper-nickel bagels, enriched pasta, brown rice, bran cereals or oatmeal.

FRUIT & VEGETABLES

• carbohydrate
• fibre
• thiamin
• folacin
• vitamin C
• vitamin A
• iron
• magnesium

Dark green and orange vegetables and orange fruit are higher than other vegetables and fruit in certain key nutrients like vitamin A and folacin.

Try: salads, broccoli, spinach, squash, sweet potatoes, carrots, cantaloupes or orange juice.

MILK PRODUCTS

• protein
• fat
• riboflavin
• vitamin B12
• vitamin A
• vitamin D
• calcium
• zinc
• magnesium

Lower-fat milk products have less fat and Calories, yet still provide the high quality protein and calcium that is essential to healthy eating. Whether it's milk, yogurt, cheese or milk powder, choose the lower-fat option. Look at labels and choose products with a lower %M.F. (Milk Fat) or %B.F. (Butter Fat). Then you can have the refreshing taste of milk products with less fat.

MEAT & ALTERNATIVES

• protein
• fat
• thiamin
• riboflavin
• niacin
• folacin
• vitamin B12
• iron
• zinc
• magnesium

Many leaner meats, poultry, fish and seafood choices are available to help you reduce your fat intake without losing important nutrients. Be sure to trim visible fat. Try baking, broiling, roasting or microwaving instead of frying, and drain off extra fat after cooking.

Try: baked beans, split pea soup or lentil casserole.