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