MAJOR NUTRIENTS

CARBOHYDRATES

MAJOR DIETARY SOURCES - Grains (including breads & pasta), dried beans, potatoes, corn, sugar
FUNCTIONS IN THE BODY - Major source of energy (calories) for all body functions. Necessary for proper utilization of fats. Unrefined carbohydrates supply fiber, important for proper waste elimination.
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FATS

MAJOR DIETARY SOURCES - Meats, poultry, & fish; dairy products, eggs, cooking fats & shortening, salad dressings
FUNCTIONS IN THE BODY - Supplies food energy (calories). Supplies essential fatty acids. Carries fat soluble vitamins.
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PROTEINS

MAJOR DIETARY SOURCES - Meats, poultry & fish; milk & cheese, eggs, dried beans & peas, nuts
FUNCTIONS IN THE BODY - Major building material of all body tissues. Supplies energy (calories). Helps make up enzymes & hormones, which regulate body functions.
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VITAMIN A

MAJOR DIETARY SOURCES - Liver, butter & cream, green & yellow vegetables & fruits, egg yolks
FUNCTIONS IN THE BODY - Helps skin & mucous membranes resist infection. Promotes healthy eyes & makes night vision possible.
...............................................................................................................THIAMIN (VITAMIN B1)

MAJOR DIETARY SOURCES - Pork, whole grains & fortified grains, nuts, legumes, green vegetables
OpFUNCTIONS IN THE BODY - Needed for utilization of carbohydrates for energy. Promotes normal appetite & healthy nervous system. Prevents beri-beri.
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RIBOOFLAVIN (VITAMIN B2)

MAJOR DIETARY SOURCES - Organ meats, milk products, whole grains & fortified grains
FUNCTIONS IN THE BODY - Needed for utilization of carbohydrates & other nutrients. Promotes healthy skin & eyes.
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NIACIN (a B vitamin)

MAJOR DIETARY SOURCES - Liver, meat, poultry & fish, legumes
FUNCTIONS IN THE BODY - Needed for utilization of energy foods. Promotes healthy nervous system, skin, digestion. Prevents pellagra.
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VITAMIN B12

MAJOR DIETARY SOURCES -Most animal & dairy products
FUNCTIONS IN THE BODY - Promotes healthy blood & nervous system
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VITAMIN C (ASORBIC ACID)

MAJOR DIETARY SOURCES - Citrus fruits, tomatoes, potatoes, dark green leafy vegetables, peppers, cabbage, & broccoli, cantaloupe, berries
FUNCTIONS IN THE BODY - Strengthens body tissues. Promotes healing & resistance to infection. Prevents scurvy.
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VITAMIN D

MAJOR DIETARY SOURCES - Fortified milk products, formed in skin when exposed to sunlight
FUNCTIONS IN THE BODY - Necessary for utilization of calcium & phosphorous to promote healthy bones, teeth, & muscle tissue
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VITAMIN E

MAJOR DIETARY SOURCES - Unsaturated fats (vegetable oils, nuts, whole grains, etc)
FUNCTIONS IN THE BODY - Protects other nutrients
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CALCIUM

MAJOR DIETARY SOURCES - Milk products, leafy products, canned fish with bones
FUNCTIONS IN THE BODY - Forms bones & teeth. Necessary for healthy muscles & nerves
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IRON

MAJOR DIETARY SOURCES - Liver & red meats, raisins & prunes, egg yolks, leafy vegetables, dried beans, whole grains
FUNCTIONS IN THE BODY - Needed for formation of red blood cells
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