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    Nutrients Blog

    Nutrients Blog

    By

    Updated

    5 minute read

    how to eat when training

    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)