main nutrients. carbohydrates function: main source of energy main foods: starches and sugars
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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
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
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
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
Major minerals
Function: calcium, phosphorus, magnesium
Main Foods: milk, leafy vegetables, legumes, grains