Food Sources
Essential Macronutrients
1. CARBOHYDRATES
Whole grains (the less processed, the better, starchy foods (rice, oats, pasta, root crops, and breads), foods concentrated in sugars (candies, cookies, jams, and jellies), fruits and vegetables, beans, brans, cereals, dairy products
2. PROTEINS
Fish, shellfish, eggs, chicken, turkey, duck, beef, soybeans (tofu), beans, nuts, whole grains, cheeses, milk, yogurt, ice milk/reduced-fat ice cream
3. FATS / LIPIDS
4. WATER
8-10 glasses/day
Whole grains (the less processed, the better, starchy foods (rice, oats, pasta, root crops, and breads), foods concentrated in sugars (candies, cookies, jams, and jellies), fruits and vegetables, beans, brans, cereals, dairy products
2. PROTEINS
Fish, shellfish, eggs, chicken, turkey, duck, beef, soybeans (tofu), beans, nuts, whole grains, cheeses, milk, yogurt, ice milk/reduced-fat ice cream
3. FATS / LIPIDS
- GOOD FATS:
- BAD FATS:
4. WATER
8-10 glasses/day
Essential Micronutrients
1. CALCIUM
Milk and milk products, oysters, small fishes (bones are eaten like sardines and anchovies), tofu, green vegetables, legumes 2. PHOSPHORUS Fish, shellfish, eggs, chicken, beef, soybeans (tofu), beans, nuts, whole grains, cheeses, milk, yogurt 3. POTASSIUM All whole foods: meats, milk, fruits, vegetables, grains, and legumes, almonds, avocados, bananas, beef, broccoli, brown rice, cashews, citrus fruit, dairy foods, fish, garlic 4. MAGNESIUM Nuts, legumes, whole grains, dark green vegetables, seafood, chocolate, cocoa, milk, almonds, sesame seeds, tofu, wheat 5. SODIUM Salt, soy sauce. In general, milk, cheese, eggs, meat and fish have higher sodium content than fruits and vegetables, and cereals 6. IRON Oysters, beef liver, eggs, whole grains, enriched breads and cereals, dark green vegetables, legumes and nuts 7. IODINE Iodized salt, seafoods, bread with iodized salt, asparagus, garlic, mushrooms, oysters, seaweed, sesame seeds, soybeans, spinach, squash, sunflower seeds, 8. COPPER Organ meats, seafoods, nuts, and seeds, cocoa, and whole-grain foods |
9. FLUORIDE
Fluoridated water, apples, cheese, eggs, kidneys, meat, salmon, sardines, seafood, seaweed, sodium fluoride 10. ZINC Beans, beef, chicken heart, crab, egg yolk, fish, legumes, liver, maple syrup, meats, milk, oysters, peanuts, pork, poultry, pumpkin seeds, seafood, sesame seeds, soybeans, whole grains, yeast. 11. VITAMIN A Liver, egg yolk, cream, butter or fortified milk and cheese, margarine, green and yellow vegetables, deep orange fruits and vegetables 12. VITAMIN D Fortified milk, butter, margarine, and cereal, egg, liver, and oily fish like salmon, sardines, and mackerel 13. VITAMIN E Leafy green vegetables, wheat germ, almonds, hazel nuts, seeds, whole-grain products 14. VITAMIN K Liver, milk, vegetable oils, green leafy vegetables, eggs, meats 15. VITAMIN C Citrus fruits, lettuce, papayas, cabbage family, dark green vegetables, melon, peppers, tomatoes, potatoes, mangoes _
Reference: http://www.hsph.harvard.edu/nutritionsource/ Delloca C. V. (2009). ABC’s of Nutrition and Diet Therapy Philippines: Mutya Publishing House, Inc. |