Chapter 7 The Foods You Eat
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The Nutrients
Functions Sources
Proteins
• Needed for growth and repair of body tissues.
• Help body organs function and stay in good condition.
• Supply energy.
Meat, eggs, poultry, fish, legumes,
peanuts, nuts, seeds, milk, cheese, and
yogurt.
Carbohydrates
• Supply energy.
• Provide fiber to aid in digestion and remove body wastes.
Breads, cereals, rice, pasta, fruits,
vegetables, legumes, and sugar and
other sweets.
Fats
• Provide energy.
• Insulate the body.
• Cushion body organs.
• Help promote growth and healthy skin.
Oil, butter, margarine, salad dressing,
meat, poultry, eggs, cheese, nuts, and
peanut butter.
Vitamins
Vitamin A
• Helps with normal vision.
• Helps keep body tissues healthy.
• Helps with growth.
Dark green vegetables, deep yellow or
orange vegetables and fruits, and eggs.
B Vitamins (thiamin, riboflavin, niacin)
• Help your body use other nutrients in food for energy.
• Help keep skin, hair, muscles, and nerves healthy.
• Help keep appetite and digestion normal.
• Help your body use oxygen more efficiently.
Meat, poultry, fish, eggs, whole-grain
and enriched breads and cereals, milk,
cheese, yogurt, and ice cream.
Vitamin C
• Helps keep gums healthy.
• Helps cuts and bruises heal.
• Helps your body fight infections.
• Helps with growth.
Oranges, grapefruit, lemons, limes,
tangerines, berries, papaya, melons,
broccoli, spinach, peppers, kale,
collards, mustard greens, turnip greens,
potatoes, tomatoes, and cabbage.
Minerals
Calcium
• Helps build strong, healthy bones and teeth.
• Helps the heart beat properly.
• Helps muscles move.
Milk, cheese, yogurt, ice cream, leafy
green vegetables, and fish with tiny bones.
Iron
• Helps blood carry oxygen.
• Helps cells use oxygen.
Meat, eggs, liver, legumes, and whole-grain
and enriched breads and cereals.
Water
• Carries nutrients to the cells and wastes away from cells.
• Helps regulate body processes such as digestion.
• Helps maintain normal body temperature.
• Helps cells operate.
Milk, juices, soups, drinking water, juicy
fruits and vegetables, and some solid
foods.
Knowing the functions and sources of nutrients can help you eat nutritiously.
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