Main Nutrients

Carbohydrates

Function: main source of energy

Main foods: starches and sugars

Complex carbohydrates (starches)

Function: energy

Main Foods: legumes, grains

Dietary Fibre (Insoluble)

Function: i) function of intestinesii) lowers colon cancer risk

Main Foods: fruits, vegetables, bran

Dietary Fibre (soluble)

Function: reduces blood cholesterol levels

Main Foods: Legumes, lentils, oats

Simple Carbohydrates

Function: energy

Main Foods: fruits – fructose grain – maltose milk – lactose refined - sucrose

Proteins

Function: growth and repair (muscles, skin, hair, eyes, bones)

Main Foods: meat, fish, poultry, seafood, eggs, dairy, legumes, grains

Complete Proteins

Function: supplies the nine amino acids that the body cannot make

Main Foods: meat, poultry, fish, eggs, milk, soy

Incomplete Proteins

Function: lacking some amino acids

Main Foods: legumes and grains

Fats

Function: cell growth, vitamin absorption, energy

Main Foods: oils, meats, fish, seeds, dairy, nuts

Cholesterol

Function: digestion of fat, production of vitamin D

Main Foods: meats, also manufactured in our livers

Saturated

Function: raises LDL cholesterol levels

Main Foods: butter, palm oil, coconut oil

Polyunsaturated

Function: lowers cholesterol levels

Main Foods: vegetable oils

Monounsaturated

Function: lowers LDL cholesterol levels

Main Foods: olive oil, avocado, peanuts, canola oil

Vitamins

Function: antioxidants, immune system, metabolism

Main Foods: all food, especially fruits and vegetables

Water soluble vitamins

Function: soluble in water, vitamin C, vitamin B

Main Foods: citrus, grains

Fat soluble vitamins

Function: absorbed and transported by fat (vitamins A E D K)

Main Foods: oils, milk, green, yellow, orange and red vegetables, grains

Minerals

Function: strong bones and teeth, metabolism

Main Foods: all food

Major minerals

Function: calcium, phosphorus, magnesium

Main Foods: milk, leafy vegetables, legumes, grains

Trace minerals

Function: iron, copper, zinc, iodine, selenium

Main Foods: healthy diet, whole foods

Water

Function: blood 80% water, chemical reactions, waste removal

Found in foods and water