CARBOHYDRATES
MAJOR DIETARY SOURCES – Grains (including breads & pasta), dried beans, potatoes, corn, sugar
FUNCTIONS IN THE BODY – Major source of energy (calories) for all body functions. Necessary for proper utilization of fats. Unrefined carbohydrates supply fiber, important for proper waste elimination.
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FATS
MAJOR DIETARY SOURCES – Meats, poultry, & fish; dairy products, eggs, cooking fats & shortening, salad dressings
FUNCTIONS IN THE BODY – Supplies food energy (calories). Supplies essential fatty acids. Carries fat soluble vitamins.
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PROTEINS
MAJOR DIETARY SOURCES – Meats, poultry & fish; milk & cheese, eggs, dried beans & peas, nuts
FUNCTIONS IN THE BODY – Major building material of all body tissues. Supplies energy (calories). Helps make up enzymes & hormones, which regulate body functions.
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VITAMIN A
MAJOR DIETARY SOURCES – Liver, butter & cream, green & yellow vegetables & fruits, egg yolks
FUNCTIONS IN THE BODY – Helps skin & mucous membranes resist infection. Promotes healthy eyes & makes night vision possible.
…………………………………………………………………………………………………THIAMIN (VITAMIN B1)
MAJOR DIETARY SOURCES – Pork, whole grains & fortified grains, nuts, legumes, green vegetables
OpFUNCTIONS IN THE BODY – Needed for utilization of carbohydrates for energy. Promotes normal appetite & healthy nervous system. Prevents beri-beri.
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RIBOOFLAVIN (VITAMIN B2)
MAJOR DIETARY SOURCES – Organ meats, milk products, whole grains & fortified grains
FUNCTIONS IN THE BODY – Needed for utilization of carbohydrates & other nutrients. Promotes healthy skin & eyes.
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NIACIN (a B vitamin)
MAJOR DIETARY SOURCES – Liver, meat, poultry & fish, legumes
FUNCTIONS IN THE BODY – Needed for utilization of energy foods. Promotes healthy nervous system, skin, digestion. Prevents pellagra.
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VITAMIN B12
MAJOR DIETARY SOURCES -Most animal & dairy products
FUNCTIONS IN THE BODY – Promotes healthy blood & nervous system
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VITAMIN C (ASORBIC ACID)
MAJOR DIETARY SOURCES – Citrus fruits, tomatoes, potatoes, dark green leafy vegetables, peppers, cabbage, & broccoli, cantaloupe, berries
FUNCTIONS IN THE BODY – Strengthens body tissues. Promotes healing & resistance to infection. Prevents scurvy.
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VITAMIN D
MAJOR DIETARY SOURCES – Fortified milk products, formed in skin when exposed to sunlight
FUNCTIONS IN THE BODY – Necessary for utilization of calcium & phosphorous to promote healthy bones, teeth, & muscle tissue
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VITAMIN E
MAJOR DIETARY SOURCES – Unsaturated fats (vegetable oils, nuts, whole grains, etc)
FUNCTIONS IN THE BODY – Protects other nutrients
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CALCIUM
MAJOR DIETARY SOURCES – Milk products, leafy products, canned fish with bones
FUNCTIONS IN THE BODY – Forms bones & teeth. Necessary for healthy muscles & nerves
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IRON
MAJOR DIETARY SOURCES – Liver & red meats, raisins & prunes, egg yolks, leafy vegetables, dried beans, whole grains
FUNCTIONS IN THE BODY – Needed for formation of red blood cells
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