Carbohydrates

Supply energy.

Help body use other nutrients.

Cereals, fruits, vegetables, breads, sugars,

Milk, honey, cakes, cookies, pies, pasta.

Fats

Supply energy.

Help maintain body temperature.

Transport fat-soluble vitamins.

Margarine, butter, oils, shortening, cream, nuts,

Bacon, olives, whole milk.

Proteins

Build and repair body tissues.

Help balance body chemicals.

Supply energy.

Meat, poultry fish, milk, cheese, nuts dried

peas and beans.

Vitamins

Vitamin A

Helps eyes adjust to dim light.

Helps keep skin healthy.

Helps resist infection.

Helps bones grow.

Liver, butter, cream, whole milk, egg yolk,

Broccoli, collards, spinach, carrots, sweet

Potatoes, pumpkin, winter squash, apricots,

Cantaloupe, greens.

Vitamin C

Helps hold body cells together.

Helps heal wounds.

Helps build bones and teeth.

Helps absorb iron.

Oranges, grapefruit, cantaloupe, strawberries,

raw cabbage, tomatoes, broccoli, green

pepper.

Vitamin D

Helps body use calcium and

Phosphorous.

Liver, fortified milk, egg yolk (exposure to

Sunlight produces vitamin D in the skin).

Vitamin E

Helps keep red blood cells intact.

Helps keep body fats intact.

Wheat germ, polyunsaturated vegetable oils.

Vitamin K

Is necessary for clotting blood.

Liver, spinach, greens, cabbage, cauliflower.

Thiamin (B1)

Helps body get energy from food.

Helps keep nervous system healthy.

Promotes good appetite and digestion.

Liver and other organ meats, meats,

especially pork, poultry, whole-grain and

enriched breads and cereals, nuts, dried

peas and beans.

Riboflavin (B2)

Helps body get energy from food.

Promotes healthy skin, eyes, and

Clear vision.

Milk, organ meats, egg whites, enriched

breads and cereals.

Niacin

Helps body produce energy. 

Aids digestion and good appetite.

Helps keep skin, tongue, nervous system,

and Digestive tract healthy.

Lean meat, fish, poultry, liver, peanuts,

Whole-grain and enriched breads and cereals.

Cobalamine (B12)

Helps build red blood cells.

Promotes healthy nervous system.

Liver and other organ meats, meat, fish,

Poultry.

Pyridoxine (B6)

Helps body use food.

Helps build blood cells.

Egg yolk, Whole-grain cereals, Liver, peanuts,

Soybeans.

Minerals

Calcium

Builds bones and teeth.

Helps clot blood.

Helps nerves, muscles, and heart to function

Well.

Milk, Cheese, yogurt, buttermilk, tofu.

Phosphorous

Builds bones and teeth.

Helps body get energy from food.

Milk and milk products, meat, fish, poultry, eggs,

Nuts, dried peas and beans.

Iron

Forms part of red blood cells.

Helps body get energy from food.

Liver and other organ meats, egg yolk, meat,

Poultry, oysters, enriched and whole grain

Breads and cereals, dried peas and beans.

Sodium

Helps control water balance.

Regulates nerve impulses and muscle contractions.

Salt, meat, fish, poultry, milk and milk

Products, eggs.

Potassium

Helps control water balance.

Regulates nerve impulses, muscle

Contractions, and heart rhythm.

Fruits, vegetables, meat, fish, poultry, milk

And milk products.

Iodine

Regulates energy.

Seafood, iodized salt.

Magnesium

Is part of bones and teeth.

Helps body use carbohydrates.

Helps regulate nerve and muscle contractions.

Whole-grain cereals, nuts, dried peas and

Beans, milk, meat, leafy green vegetables.

Copper

Helps form red blood cells.

Aids absorption and use of iron.

Helps body get energy from food.

Liver, shellfish, meat, nuts, dried peas and

Beans, whole - grain cereals.

Water

Helps build and bathe body cells.

Aids digestion and absorption.

Helps lubricate joints and organs.

Regulates body temperature

All liquids such as water, coffee, tea, soft

Drinks, fruit and vegetable juices, milk, ice.