NutriStrategy Nutrition Information for Nutrients, Vitamins and Minerals

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CALORIES are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight.
Fat: 1 gram = 9 calorie s Protein: 1 gram = 4 calorie s Carbohydrates: 1 gram = 4 calorie s A lcohol: 1 gram = 7 calorie s

NutriStrategy provides an overview of nutrition, nutrient food sources and the functions of vitamins and minerals in the body.

FAT should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K. Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burn more calories than one consumes.
Saturate d Fat: te nds to incre ase blood chole ste rol le ve ls. Most saturate d fats te nd to be solid at room te m pe rature , with the e x ce ption of tropical oils. found m ostly in m e at and dairy products, as we ll as som e ve ge table oils, such as coconut and palm oils (tropical oils). Butte r is high in saturate d fat, while m argarine te nds to have m ore unsaturate d fat. Polyunsaturate d te nds to lowe r blood chole ste rol le ve ls Fat: found m ostly in plant source s. (safflowe r, sunflowe r, soybe an, corn, cottonse e d) Monounsaturate d te nds to lowe r LDL chole ste rol (the "bad" chole ste rol) Fat: found in both plant and anim al products, such as olive oil, canola oil, pe anut oil, and in som e plant foods such as avocado

CHOLESTEROL intake should not exceed 300 milligrams a day. Individuals differ on their absorption of dietary cholesterol, what is important is ones level of blood cholesterol. High blood cholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heart attacks. Dietary cholesterol is only found in foods from animal sources, including meat, fish, milk, eggs, cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to blood cholesterol and heart disease. HDL and LDL are lipoproteins, substances found in the bloodstream, that transport cholesterol and triglycerides in the body.
HDLs he lp re m ove chole ste rol from the blood, prote cting you from he art dise ase (athe roscle rosis). LDLs are thought to de posit chole ste rol in arte ry walls, incre asing your risk of he art dise ase (athe roscle rosis). Most abundant type , LDL carrie s approx im ate ly 65% of the total circulating chole ste rol. High le ve ls of LDL are associate d with athe roscle rosis.

CARBOHYDRATES are a major source of energy and should account for 50% to 60% of calories consumed each day.
Sugars: C om ple x C arbohydrate s: m onosaccharide s and disaccharide s found in fruits (sucrose , glucose , fructose , pe ntose ), m ilk (lactose ), and soft drink s and swe e ts. polysaccharide s found in whole grain ce re als, flour, bre ad, rice , corn, oats, potatoe s, and le gum e s.

DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts, legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products.
Soluble Fibe r: m ay he lp lowe r blood chole ste rol by inhibiting dige stion of fat and chole ste rol; he lps control blood sugar in pe ople with diabe te s. found in pe as, be ans, oats, barle y, som e fruits and ve ge table s (apple s, orange s, carrots), and psyllium . he lps pre ve nt constipation, he m orrhoids, and dive rticulosis found in bran (whe at, oat, and rice ), whe at ge rm , cauliflowe r, gre e n be ans, potatoe s, ce le ry

Insoluble Fibe r:

PROTEIN should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue. Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat meat, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein. SODIUM intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing. Sodium is a mineral found in various foods including table salt (sodium chloride). Table salt is 40% sodium. People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves. High sodium intake can contribute to water retention. Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods. POTASSIUM is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions, and are found naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients, or to replace nutrients that may have been lost during the processing of the food. Most people are able to obtain satisfactory nutrition from the wide selection of foods available in the United States. If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and mineral supplement may be necessary. However, except for certain unusual health conditions, very few persons should need more than 100% of the Recommended Daily Allowance for any single nutrient. Large doses of vitamin and mineral supplements can be harmful. Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine.
Vitam in A ne e de d for ne w ce ll growth, he althy sk in, hair, and tissue s, and vision in dim light source s: dark gre e n and ye llow ve ge table s and ye llow fruits, such as broccoli spinach, turnip gre e ns, carrots, squash, swe e t potatoe s, pum pk in, cantaloupe , and apricots, and in anim al source s such as live r, m ilk , butte r, che e se , and whole e ggs. prom ote s absorption and use of calcium and phosphate for he althy bone s and te e th source s: m ilk (fortifie d), che e se , whole e ggs, live r, salm on, and fortifie d m argarine . The sk in can synthe size vitam in D if e x pose d to e nough sunlight on a re gular basis. prote cts re d blood ce lls and he lps pre ve nt de struction of vitam in A and C source s: m argarine and ve ge table oil (soybe an, corn, safflowe r, and cottonse e d), whe at ge rm , gre e n le afy ve ge table s.

Vitam in D

Vitam in E

Vitam in K

ne ce ssary for norm al blood clotting and synthe sis of prote ins found in plasm a, bone , and k idne ys. source s: spinach, le ttuce , k ale , cabbage , cauliflowe r, whe at bran, organ m e ats, ce re als, som e fruits, m e ats, dairy products, e ggs. Vitam in C an antiox idant vitam in ne e de d for the form ation of collage n to hold the ce lls (Ascorbic acid) toge the r and for he althy te e th, gum s and blood ve sse ls; im prove s iron absorption and re sistance to infe ction. source s: m any fre sh ve ge table s and fruits, such as broccoli, gre e n and re d pe ppe rs, collard gre e ns, brusse l sprouts, cauliflowe r, le m on, cabbage , pine apple s, strawbe rrie s, citrus fruits Thiam in (B1) ne e de d for e ne rgy m e tabolism and the prope r function of the ne rvous syste m source s: whole grains, soybe ans, pe as, live r, k idne y, le an cuts of pork , le gum e s, se e ds, and nuts. R iboflavin (B2) ne e de d for e ne rgy m e tabolism , building tissue , and he lps m aintain good vision. source s: dairy products, le an m e ats, poultry, fish, grains, broccoli, turnip gre e ns, asparagus, spinach, and e nriche d food products. Niacin ne e de d for e ne rgy m e tabolism , prope r dige stion, and he althy ne rvous syste m source s: le an m e ats, live r, poultry, m ilk , canne d salm on, le afy gre e n ve ge table s Vitam in B6 ne e de d for ce ll growth (Pyridox ine ) source s: chick e n, fish, pork , live r, k idne y, whole grains, nuts, and le gum e s Folate (Folic Acid) prom ote s norm al dige stion; e sse ntial for de ve lopm e nt of re d blood ce lls source s: live r, ye ast, dark gre e n le afy ve ge table s, le gum e s, and som e fruits Vitam in B12 ne e de d for building prote ins in the body, re d blood ce lls, and norm al function of ne rvous tissue source s: live r, k idne y, yogurt, dairy products, fish, clam s, oyste rs, nonfat dry m ilk , salm on, sardine s C alcium ne e de d for he althy bone s and te e th, norm al blood clotting, and ne rvous syste m

Iron

Phosphorus

Magne sium

Zinc Pantothe nic Acid

C oppe r

Mangane se

functioning source s: dairy products, broccoli, cabbage , k ale , tofu, sardine s and salm on ne e de d for the form ation of he m oglobin, which carrie s ox yge n from the lungs to the body ce lls source s: m e ats, e ggs, dark gre e n le afy ve ge table s, le gum e s, whole grains and e nriche d food products ne e de d for he althy bone s and te e th, e ne rgy m e tabolism , and acidbase balance in the body source s: m ilk , grains, le an m e ats, food additive s ne e de d for he althy bone s and te e th, prope r ne rvous syste m functioning, and e ne rgy m e tabolism source s: dairy products, m e at, fish, poultry, gre e n ve ge table s, le gum e s ne e de d for ce ll re production, tissue growth and re pair source s: m e at, se afood, and live r, e ggs, m ilk , whole -grain products ne e de d for e ne rgy m e tabolism source s: e gg yolk , live r, k idne y, ye ast, broccoli, le an be e f, sk im m ilk , swe e t potatoe s, m olasse s ne e de d for synthe sis of he m oglobin, prope r iron m e tabolism , and m ainte nance of blood ve sse ls source s: se afood, nuts, le gum e s, gre e n le afy ve ge table s ne e de d for e nzym e structure source s: whole grain products, fruits and ve ge table s, te a

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