Nutrients Blog

Nutrients Blog

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A very important aspect of nutrition is the daily intake of nutrients.   An adequate amount of nutrients in the diet is necessary to provide energy, promote growth and development, and regulate body functions.  We need to get nutrients from our diet.  The following is a list of vitamins and minerals and foods where they can be found.

 

Food Groups

Food Sources

Vitamins and Minerals

Grains

Breakfast cereals, muesli, rice, pasta, bread, oats, and all other foods made from flour and grains are 100% whole grain sources

 

Fresh, frozen or canned, and blended vegetable drinks

B-vitamins including thiamin and riboflavin, pantothenic acid and niacin; calcium, iron, folate, selenium, magnesium

Vegetables

Best: spinach, cabbage, bean sprouts, peas, carrots, broccoli, peppers, leaks, potatoes, onions, garlic, tomatoes, green leafy vegetables

 

Includes fresh, frozen or canned 100% fruit juice

Beta carotene, potassium, vitamin K, iron, vitamins A and C, folate, phytochemicals

Fruits

Best: blueberries, strawberries, melon, kiwis, pineapple, black currants, oranges, lemons, grapefruit, papaya, apricots

 

Carotenoids and phytochemicals, potassium, vitamins A and C, folate, magnesium

Meats and Beans

All fish, meat, poultry, eggs, beans and lentils, nuts, soy and seeds

 

Best: any fish, turkey, skinless chicken, lean beef, pork, eggs or egg whites

Zinc, iron, calcium, niacin, B6, vitamin E, thiamin, B12, iodine, copper (seafood), selenium, pantothenic acid

Dairy

Non/low-fat milk and milk products, such as yogurt, cottage cheese and cheese. Milk alternatives made from soy, rice, hemp and almond

Potassium, phosphorous, riboflavin, calcium, fortified with vitamin D

Fats

Best:  choose clear oils made from nuts and plants; avocado, high fat fish such as salmon or tuna, nuts, seeds, nut butters

Omega 3 fatty acids, mono and poly unsaturated fats, soluble vitamins A, D, E, and K, B6, pantothenic acid (seeds/nuts)
 

You can increase the nutrients in your diet by eating more healthy foods.  The following are helpful ways to do this:

  • Save half your plate for fruits and vegetables – Eating 5-10 servings (3-5 cups) every day is one of the best ways to eat well.
  • Eat whole grains – Choose whole-grain breads, pastas, and rice.
  • Eat lean protein and fish – Choose lean meats. Try fish 2-3 times a week.  Eggs are also a great choice.
  • Snack wisely – Try eating a few unsalted nuts or seeds as a snack.
  • Choose low-fat dairy – Switch to 1% or fat-free milk. Choose low-fat yogurt and cheese.

(Adapted from Intermountain Healthcare handout Live Well, Eat Well and http://www.choosemyplate.gov)