330 Chapter 13 Nutrition Copyright Goodheart-Willcox Co., Inc. You can get the water your body needs from drinking other beverages in addition to water. However, limit your intake of soft drinks and fruit punches. These beverages are high in added sugars. Sugars promote tooth decay and may be a source of excess calories in the diet. You should also avoid drinking large amounts of caffeinated beverages, such as coffee, tea, and cola. Excessive intake of caffeine has been linked to such symptoms as anxiety, restlessness, and headaches. Read labels and choose caffeine-free beverages. Figure 13-5 provides a summary of the basic functions and important sources of nutrients discussed in this text. Review this chart to help make sure your diet includes the variety of foods you need for good health. Healthy Living What Do the DRIs Tell You? The estimated average requirement (EAR) is a level of nutrient estimated to meet the requirements of half the healthy population. RDAs are based on EARs. Adequate intake (AI) levels are set for the nutrients for which no RDA has yet been determined. The tolerable upper intake level (UL) is the highest amount of a nutrient a person can consume daily without health risks. All of these DRI values are based on consumption by a healthy person. Nutrient Function Sources Carbohydrates Supply energy. Help the body digest fats efficiently. Spare proteins so they can be used for growth and maintenance. Provide bulk in the form of cellulose (needed for digestion). Sugar: Honey, jam, jelly, sugar, molasses Starch: Breads, cereals, corn, peas, beans, potatoes, pasta Fiber: Fresh fruits and vegetables, whole-grain breads and cereals Proteins Promote tissue growth and repair. Help make antibodies, enzymes, hormones, and some vitamins. Regulate many body processes. Regulate fluid balance in cells. Supply energy when needed. Helps wounds heal. Complete proteins: Meat, poultry, fish, eggs, milk and other dairy products Incomplete proteins: Cereals, grains, nuts, dried beans and peas Fats Supply energy (most concentrated energy in food). Carry fat-soluble vitamins. Insulate the body from shock and temperature changes. Protect vital organs. Add flavor to foods. Serve as a source of essential fatty acids. Butter, margarine, cream, whole milk, cheese, marbling in meat, bacon, egg yolks, nuts, chocolate, olives, salad oils and dressings 13-5 All the nutrients work together to build, maintain, and repair the body and provide it with strength and energy. (continued)