Nutrients

Carbohydrates

Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar). We do not get calories from fiber because our bodies do not break fiber down during digestion.

Plant foods like cereals, bread, rice, pasta, potatoes, plantains and corn are good sources of starch. They give us the energy we need to do daily activities. These starchy foods give us important vitamins and minerals, too.

Because carbohydrate-rich foods are usually low in calories, they can help us keep a healthy weight. When we add fat (like butter, sour cream or gravies) at the table or when we cook, we add extra calories and may gain weight.

Fat

Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D. There are two basic types of fat. They are grouped by their chemical structure. Each type of fat is used differently in our bodies and has a different effect on our health.

When we eat a lot of high fat foods, we get a lot of calories. With too many calories, we may gain weight. Eating too much fat may also increase the risk of getting diseases like cancer, heart disease, high blood pressure or stroke. Health experts recommend that we should get no more than 30% of our calories from fat to reduce our risk of getting these diseases.

Fat is found in many foods. Some of the fat that we eat comes from the fat we add in cooking or spread on breads, vegetables or other foods. A lot of fat is hidden in foods that we eat as snacks, pastries or prepared meals.

We can reduce the amount of fat we eat by cutting down on the fat that we add in cooking or spread on foods. We can eat skim milk and low fat cheeses instead of whole milk and cheese. We can also use less fat, oil, butter, and margarine. Another way to cut down on fat is to drain and trim meats and take the skin off poultry. We can also read labels and compare the amount of fat in foods to make lower fat choices.

Protein

Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy.

Protein is made of chains of amino acids. Amino acids are the building blocks of protein. Our bodies can make most amino acids. There are a few amino acids that we cannot make; so, we must get them from the foods we eat. They are known as "essential amino acids." Most foods that come from animals, such as fish, chicken, beef, pork, eggs, milk, cheese, and yogurt contain all of the essential amino acids. They are known as "complete" proteins. Plant foods, such as rice, dried beans, peas, lentils, nuts, seeds, wheat, oats, corn, may be low or lacking in one or more of the amino acids. They are considered to be incomplete proteins. Incomplete proteins can be mixed together to make a complete protein.

Cholesterol

Cholesterol is needed by our bodies for our cells, nerves and brain. It is also important in forming hormones and enzymes. We make all the cholesterol we need in our livers. We get cholesterol from the foods we eat, too. Since every animal has a liver, when we eat foods made from animal products (fish, eggs,chicken, milk, beef or cheese) we eat cholesterol. If we make too much cholesterol or eat too many foods that contain cholesterol or saturated fat, the level of cholesterol in the blood increases. The higher our blood cholesterol, the higher our chances of developing heart disease. Eating less fat, less saturated fat, and less cholesterol will all help lower blood cholesterol.

Cutting the amount of cholesterol we eat may only have a small effect on blood cholesterol. To cut down on cholesterol, we can eat more plant foods as sources of protein instead of meat. Eat legumes like black beans, lentils, black-eyed peas and kidney beans instead of meat and poultry.

Vitamin A

Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night. This is called night blindness. Vitamin A may also help prevent certain types of cancer.

You can get vitamin A from both plant foods and animal foods. It is found in the fats and oils of these foods and is stored in the fat cells in your body. Dark orange and green vegetables and fruits like carrots, kale, turnip greens and other dark greens, broccoli, red and green peppers, pumpkin, sweet potatoes, winter squash, cantaloupe and peaches are all good sources of this vitamin. Animal foods, such as egg yolks, milk, cheese and liver are good sources, too.

B Vitamins

There are many different B vitamins, including thiamin, riboflavin, niacin, pyridoxine (B6), and cobalamin (B12). The B vitamins work together to help your body use the energy you get from food. Some B vitamins are also important in helping the body use protein from the diet to build new cells and tissues.

You can get enough of the B vitamins by eating a variety of foods from different food groups. Animal products like pork, liver, kidney, poultry, eggs and fish are the best sources of vitamin B6. Many plant foods like whole grain foods (brown rice, whole wheat bread and oatmeal) are good sources of pyridoxine. Some legumes and nuts like soy beans, peanuts and walnuts are other plant sources of this B vitamin.

Vitamin B12 is needed for healthy blood. It is found only in animal products. If you are a vegetarian and do not eat any animal foods like eggs, milk or cheese, you may need to take a supplement for this vitamin.

Niacin

Niacin is one of a group of vitamins called the "B vitamins." Niacin works with other B vitamins to help your body use the energy you get from food. It is also important to help use protein from the diet to build new cells and tissues.

Most kinds of meat, poultry and fish are good sources of niacin. "Enriched" grains, like breads, rice, pasta, cereals and other baked products are also sources of niacin.

Like other B vitamins, niacin is easily lost when foods are cooked or processed. When you cook rice or pasta, some of the niacin goes into the water. When you rinse rice or pastas you rinse off some of the vitamin. So to keep the niacin you need from these foods, it is important not to rinse the rice or pasta after you have cooked it. When you buy breads, cereals and other baked products, read the label to be sure it is "enriched" with niacin and other B vitamins.

Riboflavin

Riboflavin is one of a group of vitamins called "B vitamins." Another name for riboflavin is vitamin B2. Riboflavin works with other B vitamins to help your body use the energy you get from food. It also helps the body to use protein in food to build new cells and tissues.

Animal products, like milk, cheese, yogurt, beef and poultry, are good sources of riboflavin. Some green vegetables such as broccoli, turnip greens and spinach are good too. "Enriched" breads, rice, cereals and other baked products are also sources of riboflavin.

Like other B vitamins, riboflavin is easily lost when foods are cooked or processed. When you cook rice or pasta, some of the riboflavin goes into the water. When you rinse rice or pastas you rinse off some of this vitamin. So to keep the riboflavin you need from these foods, it is important not to rinse the rice or pasta after you have cooked it. When you cook vegetables, use only a small amount of water and keep the lid on the pan so that riboflavin and the other B vitamins are not lost. When you shop, look for breads, cereals and other baked products that are "enriched" with B vitamins like riboflavin.

Thiamin

Thiamin is one of a group of vitamins called the "B vitamins." Another name for thiamin is vitamin B1. Thiamin works with other B vitamins to help your body use the energy it gets from food.

Thiamin is found in many whole grain foods, such as brown rice, grits and whole wheat bread. White breads, pastas, ready-to-eat cereals and many other baked products are "enriched" by the manufacturer with B vitamins like thiamin. Baked beans, black beans, black-eyed peas, and peanuts are good sources of thiamin, too. Nuts, seeds and other vegetables, and fruits supply a small amount of this B vitamin. Lean pork is one of the best sources of thiamin. Organ meats such as liver, heart or kidney, are considered to be other good animal sources of thiamin.

Thiamin is easily lost when foods are cooked or processed. When you cook vegetables some of the B vitamins go into the water. If you cook vegetables in a small amount of water and keep the lid on the pan, thiamin and the other B vitamins will not be lost. When you rinse rice or pastas, you rinse off some of these vitamins. So to keep the thiamin you need from these foods, it is important not to rinse the rice or pasta after you have cooked it.

Vitamin C

Vitamin C helps form a cement-like material between our cells. We need vitamin C to heal cuts, wounds, and burns. When we don't get enough vitamin C the "cement" between cells loses its strength and can cause us to bleed easily. It may show up as bleeding gums or bruises. Getting enough vitamin C may also help in preventing certain types of cancer.

Vitamin C is found in many fresh fruits like the oranges, lemons, limes, grapefruit, cantaloupes, mangoes, papayas, and their juices. Vegetables such as bean sprouts, green peppers, plantains, broccoli and greens like kale and poke greens are also good sources of vitamin C.

Vitamin C is not stored in the body. When we eat too much of the vitamin we get rid of it in our urine. Therefore, we need some vitamin C every day.

Iron

Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs. If we do not get enough iron, not enough oxygen will be delivered to our muscles and organs. Without enough oxygen, our muscles and organs cannot work properly and we will feel tired and weak.

Women are at risk of being iron deficient because they lose blood and iron during menstruation. Breastfeeding and pregnancy also increase a woman's need for iron.

We get a little bit of iron from a lot of different foods. The iron that we get from meat, poultry and fish is used easily by the body. Eggs, beef, pork, chicken, turkey, clams and oysters are all good sources of iron. Plant foods such as soybeans, lentils, kidney beans, spinach and leafy green vegetables, and flour contain iron, but it may not be absorbed as well as the iron found in meat. Iron from these foods is better absorbed when it is eaten with foods rich in vitamin C. It is best to get the iron we need from many different foods in our meals and snacks.

Calcium

Calcium is a mineral that is important for building strong bones and teeth. Almost all of the calcium we use in our bodies is for building strong bones. A very small amount is needed to help our heart, nerves and muscles work.

If we do not get enough calcium every day from the foods we eat, it is taken out of our bones. After many years of not getting enough calcium, our bones become very weak and brittle. Osteoporosis is the name of this disease. It can cause bones to break very easily and the jaw bone to shrink so teeth are lost. It can lead to curvature of the spine.

Older women are especially at risk for osteoporosis. By getting enough calcium from the food we eat all through our life, we can make sure our bones and teeth stay healthy.

One of the best sources of calcium is milk, and foods made from milk, like yogurt and pudding. Leafy green vegetables, tofu, and canned fish with bones are also good sources. Other foods, such as some brands of orange juice, have added calcium. We can read food labels to find how much calcium is in the foods we eat.

Sodium

Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke.

We can get some sodium, naturally, in foods, like milk and fresh vegetables. Most sodium in our diets comes from salt we add to foods during preparation or processing. We may also add salt and salty sauces to food at the table.

When we use less sodium and salt our liking for salty foods decreases over time. To cut down on sodium we can:

• Read labels to find food with less sodium.
• Taste foods before adding salt and then add less salt during cooking and at the table.
• Use spices for flavoring instead of salt.
• Use garlic or onion powder instead flavored salts like garlic salt or onion salt.

Folic Acid

Folic acid is important for making blood and building cells. It is also called folate or folacin. Folic acid is found in many food groups in the Food Guide Pyramid. Plant foods like leafy greens, broccoli, corn and whole grains are good sources of folacin. Cowpeas, lentils, kidney and navy beans are good sources, too. Some meat and milk products like eggs, liver, nuts, cheese, and milk are also ways to get this vitamin.

The need for folic acid increases during pregnancy because the fetus is constantly growing. If a pregnant woman does not get all the folic acid she and her baby need early in her pregnancy, the fetus will not develop properly. These babies may become deformed. Supplements with folic acid are usually given to pregnant women. Women who use oral contraceptives may also need extra folate.