The Six Main Nutrients
Macronutrients – Carbohydrates, Proteins, Fats, Water
Nutrient

Carbohydrates



Nutrient
Protein
Nutrient
Fats Saturated Fats
Fats Unsaturated
Fats
Fats Transfats
Nutrient
Water
Food Sources
Rice, couscous, bulgur other
grains
Fruits, vegetables
Noodles
Also found in legumes, such as
beans and peas
Function
Carbs are the body’s main energy source
Food Sources
Beans and lentils
Meat
Whole grains
Function
Body uses it for all growth
Provide us with energy
Regulate body functions and help fight diseases
Food Sources
Meat of all types
Dairy products
Coconut and palm oils
Function
Raise cholesterol in body which can then clog
heart arteries
Nuts
Seeds
Avocados
olives
Cooking oils,
margarines,
cookies and baked goods
Are a source of energy
Promote healthy skin
Carries fat soluble vitamins
Act as a cushion to protect organs
Raise cholesterol in body which can then clog
heart arteries
Food Sources
Water!
Watermelon, cucumbers, celery, some
lettuces
Function
Our bodies are made up of 65% water
Flushes waste from our bodies, cushions our
joints and brain
Micronutrients – Vitamins and Minerals
2. Vitamins – Water Soluble
Vitamin
Vitamin B1 thiamin
Vitamin B2 –
riboflavin
Food Sources
Sunflower seeds
Beans and lentils
Asparagus
Green peas
Mushrooms
tuna
Liver
Venison
Mushrooms, soybeans
Function
Needed for muscle coordination
Helps maintain energy supplies
Helps body release energy from carbohydrates,
fats and protein
Helps protect cells from damage
Vitamin B12
Meat
Fish
Peanuts and sunflower seeds
mushrooms
Meat and fish
Soy bean products
Cereal
Nuts
Lentils
Meat
Fortified breakfast cereal, bread
Folic Acid
Leafy greens
Legumes and peas
Vitamin B3niacin
Vitamin B6
Vitamin C –
ascorbic acid
Oranges, strawberries, bell peppers,
broccoli
Helps your body release energy from carbs, fats
and proteins
Needed for healthy nervous system and mucous
membrane
Needed for healthy nervous system
Called the “mood vitamin”
Helps your body make non-essential amino acids
Builds red blood cells and form genetic material
Needed for a healthy nervous system
Helps prevent memory problems
Builds red blood cells and forms genetic material
Prevents birth defects
Helps nerves function properly
Help protect cells from free radical damage
Helps improve iron absorption
Helps form collagen, maintain healthy bones
3. Vitamins – Fat Soluble
Vitamin
Vitamin A carotene
Vitamin D
Vitamin E
Vitamin K
Food Source
Foods high in beta carotene – yellow and
orange fruit and vegetables
liver
The sun
Fortified breakfast cereal
Fortified milk products
Egg yolks
Nuts and seeds
Wheat germ
Green leafy vegetables
Leafy green vegetables
Fruit and other veggies
Function
Helps you see at night
Protects you from infections
Forms healthy skin, hair, bones and teeth
Helps body use calcium and phosphorous
Helps body build strong bones and teeth
Food Source
Meat
Dark green vegetables
Whole grain breads
Milk
Dark leafy greens
Tofu
Calcium fortified orange juice
Meat
Seeds and nuts
Beans and lentils
Table salt
Processed foods
Function
Helps carry oxygen to the blood
Not enough and we feel tired, short of breath
Works as an antioxidant
Healthy skin, hair
Necessary for blood to clot normally
4. Minerals
Mineral
Iron
Calcium
Zinc
Sodium
Builds and maintains strong bones
Helps regulate blood clotting, nerve activity and other
body functions
Helps your body heal wounds and form blood
Helps in growth and maintenance of tissues
Not enough can cause frequent colds or infection
Helps maintain fluid balance in body