Water Sources-Liquids, fruits, and vegetables Functions- Carries nutrients an removes waste; dissolves amino acids, glucose, and minerals; cleans body by removing toxins; regulates body temperature
Proteins Sources – meat, poultry, fish, eggs, beans, nuts, cheese, tofu, vegetables, some fruits, pastas, breads, cereal and rice. Functions – Helps build new tissue to keep hair, skin and eyesight healthy; builds antibodies, enzymes, hormones and other compounds; provide fuel for the body.
Carbohydrates Sources – Grains, cereal, pasta, fruits, and vegetables, nuts, milk, and sugars. Functions – provides energy
Fats Saturated Sources – Red meat, dairy products, egg yolks, coconut and palm oils, shortening, stick margarine, and baked goods. Functions – provides energy, triggers production of cholesterol Unsaturated Sources – some fish, avocados, olives, canola and peanut oils Functions – provides energy but triggers more “good cholesterol” production and less “bad cholesterol” production.
Vitamins Sources – fruits, vegetables, grains, some meat and dairy products. Functions – facilitate use of other nutrients; involved in regulating growth, maintaining tissue and manufacturing blood cells, hormones and other body components.
Minerals Sources – many foods. Functions – help build bones and teeth, aid in muscle function and nervous system activity, assist in various body functions including growth and energy production.