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 intestines ii) 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