What is nutrients in food

Macronutrients make up a majority of our diets and provide energy for us to move and function. Micronutrients, on the other hand, are chemical substances that we require in small amounts for healthy growth and development. Phone 02 or for those outside of Sydney. For Product Registration and general enquires please contact us.

Forgotten Password. Forgotten Password? Healthy Kids. Whole-wheat tortillas. Whole-grain wheat or rye crackers, breads, and rolls. Brown or wild rice. Barley, quinoa, buckwheat, whole corn, and cracked wheat. Fruits and vegetables Fruits and vegetables naturally are low in fat. Choose these foods: Broccoli, cauliflower, and Brussels sprouts. Leafy greens, such as chard, cabbage, romaine, and bok choy. Dark, leafy greens, such as spinach and kale. Squash, carrots, sweet potatoes, turnips, and pumpkin.

Snap peas, green beans, bell peppers, and asparagus. Apples, plums, mangos, papaya, pineapple, and bananas. Blueberries, strawberries, cherries, pomegranates, and grapes. Citrus fruits, such as grapefruits and oranges. Peaches, pears, and melons. Tomatoes and avocados. Meat, poultry, fish, and beans Beef, pork, veal, and lamb Choose low-fat, lean cuts of meat.

Poultry Chicken breasts are a good cut of poultry. Fish Fresh fish and shellfish should be damp and clear in color. Beans and other non-meat sources Non-meat sources of protein also can be nutrient-rich. Choose these foods: Lean cuts of beef, pork, veal, and lamb. Turkey bacon. Ground chicken or turkey. Wild-caught salmon and other oily fish. Haddock and other white fish. Wild-caught tuna canned or fresh.

Shrimp, mussels, scallops, and lobster without added fat. Legumes, such as beans, lentils, and chickpeas. Seeds and nuts, including nut butters. Dairy and dairy substitutes Choose skim milk, low-fat milk, or enriched milk substitutes. Choose these foods: Low-fat, skim, nut, or enriched milk, like soy or rice. Skim ricotta cheese in place of cream cheese. Low-fat cottage cheese. String cheese. Plain nonfat yogurt in place of sour cream.

Things to consider Most nutrient-rich foods are found in the perimeter outer circle of the grocery store. Questions to ask your doctor How can I easily add these foods to my everyday diet? However, the type of fat a person eats makes a difference.

Unsaturated fats, such as olive oil, are more healthful than saturated fats, which tend to come from animals. In this article, learn more about the different types of fats and where to find them. Water contains no calories , and it does not provide energy. Many people recommend consuming 2 liters, or 8 glasses, of water a day, but it can also come from dietary sources, such as fruit and vegetables. Adequate hydration will result in pale yellow urine.

Click here to find out how much water a person needs each day and here to learn about the benefits of drinking water. Micronutrients are essential in small amounts. They include vitamins and minerals.

Manufacturers sometimes add these to foods. Examples include fortified cereals and rice. It also needs dietary minerals, such as iron, potassium , and so on. In most cases, a varied and balanced diet will provide the minerals a person needs. If a deficiency occurs, a doctor may recommend supplements.

Potassium is an electrolyte. It enables the kidneys, the heart, the muscles, and the nerves to work properly. The — Dietary Guidelines for Americans recommend that adults consume 4, milligrams mg of potassium each day.

Too little can lead to high blood pressure , stroke , and kidney stones. Avocados, coconut water, bananas , dried fruit, squash, beans, and lentils are good sources.

Learn more here about potassium. Sodium is an electrolyte that helps :. Too little can lead to hyponatremia. Symptoms include lethargy, confusion, and fatigue. Learn more here. Too much can lead to high blood pressure, which increases the risk of cardiovascular disease and stroke. Table salt, which is made up of sodium and chloride, is a popular condiment. However, most people consume too much sodium, as it already occurs naturally in most foods.

Experts urge people not to add table salt to their diet. Current guidelines recommend consuming no more than 2, mg of sodium a day, or around one teaspoon. This recommendation includes both naturally-occurring sources, as well as salt a person adds to their food.

People with high blood pressure or kidney disease should eat less. How much salt does a person need? Find out here. The body needs calcium to form bones and teeth. It also supports the nervous system, cardiovascular health, and other functions. Too little can cause bones and teeth to weaken. Symptoms of a severe deficiency include tingling in the fingers and changes in heart rhythm, which can be life-threatening. Too much can lead to constipation , kidney stones, and reduced absorption of other minerals.

Current guidelines for adults recommend consuming 1, mg a day, and 1, mg for women aged 51 and over. Find out more about calcium.

Phosphorus is present in all body cells and contributes to the health of the bones and teeth. Too little phosphorus can lead to bone diseases, affect appetite, muscle strength, and coordination.

It can also result in anemia , a higher risk of infection, burning or prickling sensations in the skin, and confusion. Too much in the diet is unlikely to cause health problems though toxicity is possible from supplements, medications, and phosphorus metabolism problems.

Adults should aim to consume around mg of phosphorus each day. Good sources include dairy products, salmon, lentils, and cashews. Why do people need phosphorus? Magnesium contributes to muscle and nerve function. It helps regulate blood pressure and blood sugar levels, and it enables the body to produce proteins, bone, and DNA. Too little magnesium can eventually lead to weakness, nausea, tiredness, restless legs, sleep conditions, and other symptoms. Nuts, spinach, and beans are good sources of magnesium.

Adult females need mg of magnesium each day, and adult males need mg. Why is magnesium essential? Click here to learn more. Zinc plays a role in the health of body cells, the immune system, wound healing, and the creation of proteins. Too little can lead to hair loss , skin sores, changes in taste or smell,and diarrhea , but this is rare. Too much can lead to digestive problems and headaches. Adult females need 8 mg of zinc a day, and adult males need 11 mg.

Dietary sources include oysters, beef, fortified breakfast cereals, and baked beans. For more on dietary sources of zinc, click here.