|
Nutrients |
Function |
Sources |
|
Protein (Contains Essential Amino Acids) |
Protein provides amino acids needed to build, repair and
maintain body tissue and muscle; and to fight infection. As an enzyme : it
assists with important chemical reactions. As a hormone: it regulates body
functions. Larger amounts of protein are required by the elderly (10% additional), women during pregnancy (30% additional, and lactation (20% additional). |
Meats, fish, poultry, cheese and eggs are some of the best sources since they contain all essential amino acids, i.e. those the body cannot make. Vegetable protein (beans, peas, wheat, oats and brown rice) must be combined with complementary protein to provide missing essential amino acids. Sufficient amounts of milk or cheese are effective in increasing the quality of vegetable proteins. Protein supplements are also advisable. |
|
Carbohydrates |
Provides energy for the brain, nervous system and muscles. Those not used immediatly by the body for energy are stored as fat. If the body does not get enough carbohydrates to supply its energy needs, it burns dietary fat and protein for energy, thus depleting the body of essential protein needed for normal repair and maintenance. | There are two types of carbohydrates: Simple and
Complex. SIMPLE are found in the sugars of table sugar, products made with table sugar and the natural simple sugars in fruit (fructose). COMPLEX are found in starches from such foods as potatoes, rice, cereals, legumes, and some vegetables. Both contain the same number of calories per ounce, but the foods containing complex carbohyrates provide a greater variety of vitamins and minerals. These foods are also excellent sources of dietary fiber that assist the body's digestive tract to function in a healthy manner. |
|
Fats (Including Lipids) |
Fats are nutrients that are often misunderstood, but fulfill important body functions such as: providing a source of energy, acting as a thermal blanket, insulating the body from heat loss and providing a protective cushion for many tissues and organs. It also aids in the absorption of fat-soluble vitamins. | Nuts, peanut butter, whole milk products, meats, fish, poultry, eggs and some fruits such as olives and avocados. The richest sources for linoleic acid are vegetable oils; including corn, safflower, soybean and sunflower. Also margarines and salad dressings made from these oils. |