NutrientsSubstances that work as a team to keep

your body healthy and functioning

Builds and Repairs Body Tissues

Found in Red Meat, Fish, eggs, nuts, dried peas and beans, cheese

Protein

Supply your body with energy

Complex/Fibers~ energy over timeFound in whole Grains

Simple~ quick energy /few nutrientscandy , cookies, soda

Carbohydrates

Helps the body store energy Helps the body use vitamins Helps keep skin and hair looking healthy

Found in butter, oils, salad dressings, cheese, snack foods.

Everyone needs some fat in MODERATION!

Fats

Protects you from infections Maintains healthy skin, hair, mucous

membranes, bones, teeth

Night vision

Antioxidant[Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.]

Vitamin A

Changes carbohydrates into energy Healthy nervous system

Found in whole grains, dry beans and peas, pork, liver

Vitamin B1 (Thiamin)

Helps your body release energy from carbohydrates, fats and proteins

Found in breads, cereals, dairy, green leafy, eggs, meats

Vitamins B2 Riboflavin

Healthy nervous system

Found in meat, whole grains, dry beans, peanuts

Vitamin B3 Niacin

Helps heal wounds and infections Helps absorb iron Works as an antioxidant

Found in citrus fruit, kiwi, mango, strawberry, broccoli, tomatoes

Vitamin C

Helps your body use calcium and phosphorus

Found in Fortified dairy products, egg yolks, salmon and mackerel

Sunshine

Vitamin D

Necessary for blood to clot normally

Found in green leafy vegetables, fruits, vegetables, egg yolks, wheat bran and germ

Vitamin K

Calcium Builds bone and bone strength Prevents osteoporosis Helps regulate blood clotting Needed for muscle contraction

Found in dairy, dry beans, dark leafy green

Minerals

Carries oxygen to the blood Helps cells use oxygen

Found in meat, fish, dark green leafy vegetables

Dry beans, peas,, dried fruits

Iron

Responsible for your body’s use of energy

Found in saltwater fish, iodized salt

Iodine

Helps maintain the fluid balance in your body

Heartbeat Helps with muscle and nerve action

Found in bananas and oranges Meat, poultry Dry beans, peas, dairy

Potassium

Helps bones make proteins Helps nerves and muscles work normally

Found in whole grains, green vegetable, dry beans and peas

Magnesium

Water is necessary for survival . Our body is made up of approximately 85%

water

Water