This should account for 30% or less of the calories consumed daily.
What is fat
200
A, D, E, and K
What is fat soluble vitamins
200
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of this Foods Group.
What is protein
200
Promotes absorption and use of calcium for healthy bones & teeth. Sources: whole eggs, fortified milk, cheese, liver, salmon.
What is Vitamin D
200
beans and peas, nuts, nut butters, and soy products (tofu, veggie burgers).
What are protein sources for vegetarians
200
Should not exceed 300 milligrams a day.
What is cholesterol
300
Tends to increase blood cholesterol levels. Butter is high in this while margarine tends to not be.
What is saturated fat.
300
These are divided into 2 subgroups, Whole and Refined.
What are Grains. Whole grains contain the entire grain kernel. Refined grains have been milled, a process that removes the bran and germ.
300
Needed for energy metabolism, building tissue and helps maintain good vision. Sources: daily products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach.
What is Riboflavin (B2)
300
The protein in this food is the highest quality of protein found in any food.
What are Eggs
300
Major source of energy. Should account for 50% to 60% of calories consumed each day.
What is carbohydrates
400
This tends to lower LDL cholesterol (bad cholesterol). Found in olive oil, canola oil, peanut oil and some plant foods such as avocado.
What is Mono-unsaturated Fat
400
Lack of this causes chemical reactions in your body to slow down, nutrients to stagnate and waste removal delay. This translates into reduced body energy.
What is water (dehydration)
400
Necessary for normal blood clotting and synthesis of proteins found in plasma, bone and kidneys. Source: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, cereals, some fruits, meats, dairy products and eggs.
What is Vitamin K
400
Teenage Boys need 52 grams/day.
Teenage Girls need 46 grams/day
What is the amount of protein requirement by age.
400
This Macronutrient is essential to growth, tissue repair, immune function and making essential hormones and enzymes.
What is protein
500
This tends to lower blood cholesterol levels. Found in mostly plant sources such as safflower, sunflower, soybean, corn and cottonseed)
What is Poly-unsaturated Fat
500
Protein, like carbohydrates and fat, is called macronutrients. Macronutrients are nutrients that provide these needed to survive
What is calories or energy
500
Protects red blood cells and helps prevent destruction of Vitamin A & C. Sources: green leafy vegetables, margarine and vegetable oils
What is Vitamin E
500
Plants and microorganisms can biosynthesize all twenty of these so they don't need protein like animals
What are amino acids
500
nuts, legumes (kidney, navy, black and pinto beans), vegetables, fruits and refined grain products.