Nutrient Information

Carbohydrates What do carbohydrates do for us? 1 major function: Give you energy to run, jump and even blink your eyes.

What are carbohydrates and where you get them: Simple Carbohydrates: One to two glucose molecules linked together Found in: sugary foods such as pop, candy, syrup, jelly, cookies, cake, and fruit

Complex Carbohydrates: Many glucose molecules linked together, also called starch Found in: vegetables, rice, grains like breads, cereals and pasta, bagels, crackers, rolls

Vitamin A What does vitamin A do for us? 2 important functions: 1. Helps protect your eyes and skin 2. Plays an important role in helping you see at night

Where to find it: dark-green, red, and orange vegetables, such as carrots, sweet potato, tomatoes, and spinach

Fiber What is fiber? It is a substance in plants. It is the part of the plant that your body can’t digest.

Fiber What does fiber do for us? 4 major functions: 1.Lowers cholesterol in blood, which may reduce the risk of heart and artery disease. 2.Helps body’s handling of glucose by slowing the digestion or absorption of carbohydrates. This also helps people with Diabetes. 3.Helps prevent constipation by keeping contents of the intestine moist and easy to eliminate. 4.Reduces risk of colon (large intestine) cancer.

Whole Grains mean: it contains the entire grain kernel - the germ, the bran, the endosperm.

Whole Grains Found in: whole grain breads, cereals, rolls, crackers and pasta, brown rice, oatmeal

We should try to avoid Refined Grains, which are: Grains that have been milled or processed to remove the bran and germ. This removes the fiber and vitamins from the product. Refined Grains Found in: white bread, rolls, pretzels, cornflakes, rice krispies, saltine crackers, white rice

Other Important Sources of Fiber: Fruit, vegetables, and lentils such as navy, black, pinto, and kidney beans.

Currently, there is no Recommended Dietary Allowance (RDA) for the amount of fiber to eat, but health experts suggest a daily intake between 27 – 40 grams of fiber for adults. For children – Take your age and add 5: ex = 17 grams of fiber needed daily.

Water What does water do for us? 2 important functions: 1. When you sweat, your body is using water to help you stay cool 2. Helps your body move nutrients to the places they need to go as the largest component of blood

Besides obviously drinking water, foods that are high in water include: In most foods, especially fruits and vegetables

Vitamin C What does vitamin C do for us? 2 major functions: Helps your body heal cuts and scratches Helps keep your teeth and gums healthy

Found in: fruits and some vegetables, such as oranges, grapefruits (all citrus fruits), strawberries, kiwi, tomatoes, bell peppers, broccoli and potatoes

Protein What does protein do for us? 1 significant function: Used by the body to build muscle, skin, bone and more.

Protein Found in: Animal-based high protein foods beef, chicken, pork, fish, eggs, milk and other dairy products

Protein Found in continued: Plant-based high protein foods beans (kidney, navy, white, garbanzo, black, peas, lentils), nuts, peanut butter, seeds (such as sunflower seeds), tofu and other soy-based products

Calcium What does calcium do for us? 1 important function: builds strong bones and teeth

Found in: dairy products; calcium-fortified products (soy, orange juice and apple juice)

Vitamin D Similar to calcium, vitamin D’s function is to help the body have strong bones.

Found in: most milk (Vitamin D has been added to milk – fortified), some soy milks, breakfast cereals, and yogurt have added Vitamin D. Some fish (tuna and salmon) have it, too.

Fat What does fat do for us? 2 major functions: 1.Helps your body absorb, or take in, certain vitamins (A, D, E and K) 2. Helps keep skin healthy If needed, the body can also use fats as a source of energy.

Two types of fat: Unsaturated fat, desirable type of fat to eat: Oils - liquid at room temperature Found in: Heart-healthy oils such as peanut, canola, olive, safflower, sunflower and fish oil

Saturated fat, undesirable type of fat to eat, because it will raise the cholesterol in your blood Found in: These solid fats are in products from animals such as beef, skin on chicken, dairy products such as whole milk and regular cheese made from whole milk. Fats are also added to many foods during cooking, such as when frying potatoes. A high saturated fat, high cholesterol diet will increase your risk of developing heart disease The #1 cause of death in the United States

Iron What does iron do for us? 1 significant function: As a component of red blood cells, they help to carry oxygen from your lungs to the rest of the body.

Found in: high protein foods such as turkey, chicken, fish, beef, beans and peas; grains such as breads and cereals.

B Vitamins What do B Vitamins do for us? 1 important function: Helps your body tap into the energy from food.

Found in: chicken, fish, beans and peas and other high protein foods; cereals and some breads

Potassium What does potassium do for us? 2 major functions: Important in skeletal and smooth muscle contractions Helps keep your heart functioning right

Found in: dairy products; bananas, apricots, cantaloupe, orange juice, sweet and white potatoes, tomatoes, spinach, white and kidney beans.