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  • Juan Karlos

Essential Nutrients on Your Meal

It's a smart idea to be mindful of what you eat. It just means you're taking care of yourself! It could be a taxing job to keep asking what's good or not good for you, right? So why don't you know for yourself?

Here is the list of food groups, their food sources and what you can get from them:

1) Grains


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

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

2) Vegetables


Sources: Fresh, frozen or canned, & blended vegetable drinks Best: spinach, cabbage, bean sprouts, peas, carrots, broccoli, peppers, leeks potatoes, onions, garlic, tomatoes

Nutrients: Beta carotene, potassium, vitamin K, iron, vitamins A & C, folate, phytochemicals

3) Fruits


Sources: Includes fresh, frozen or canned plus 100% fruit juice Best: blueberries, strawberries, melon, kiwis, pineapple, black currants, oranges, lemons, grapefruit, papaya, apricots

Nutrients: Carotenoids and phytochemicals, potassium, vitamins A & C, folate, magnesium

4) Meats & Beans

Sources: 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

Nutrients: Zinc, iron, calcium, niacin, B-6, vitamin E, thiamin, B12, iodine, copper (seafood) Selenium, pantothenic acid

5) Dairy


Sources: None/low‑fat milk and milk products, such as yogurt, cottage cheese, and cheese. Milk alternatives made from Soy, Rice, Hemp, Almond and H‑E‑B MooTopia

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

6) Fats


Sources: Oils, butter, lard, tub margarine, cream Best: choose clear oils made from plants and nuts; avocado, high fat fish such as salmon or tuna, nuts, seeds, nut butter

Nutrients: Omega-3, Fatty acids, mono, and polyunsaturated fats, soluble vitamins A, D, E & K, B-6, pantothenic acid (seeds/nuts)

Reference: http://tiny.cc/s4ctiz

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