MICRO-NUTRIENTS
Protein
- Function: Provides amino acids needed to build, repair and maintain muscle, body tissue; needed for energy; helps fight infection; as an enzyme, assists with important chemical reactions; as a hormone, regulates body functions. Larger amounts of protein are required for the elderly (10% additional), women during pregnancy (30% additional) and lactation (20% additional.
- Sources: Meats, fish, poultry, milk, cheese, and eggs are some of the best sources since they contain all essential amino acids, i.e., those the body cannot make. Vegetable protein (beans and peas, wheat, oats, brown rice) must be combined with complementary protein to provide missing essential amino acids. (Sufficient amounts of milk or cheese are effective in increasing the quality of vegetable proteins, Protein supplements are also advisable).
- RDA: 0.8 grams of protein per kilogram of body weight.
Carbohydrates
- Function: Provide energy sources for the brain, nervous system and muscles. Those not used immediately by the body for energy are stored as fat. If the body does not get enough carbohydrates to supply its energy needs, the body burns dietary or body fat and protein for energy, thus depleting the body of essential protein that it needs for normal repair and maintenance.
- Sources: Two types of carbohydrates: simple and complex. Complex are found in starches, i.e., potatoes, rice cereals, legumes, and some vegetables. Simple are found in sugars, i.e., table sugars, products made with table sugar, and the natural simple sugars (fructose) in fruit. Both contain the same number of calories per ounce, but foods containing complex carbohydrates carry a greater variety of minerals and vitamins. These foods also are excellent sources of dietary fiber that assist the body’s digestive tract to function in a healthy manner.
- RDA: No specific recommendations have been established.
Fats
- Function: Nutrients that are often misunderstood, but fulfill important body functions including: provides source of energy, acts as a thermal blanket, insulating the body from heat loss and provides a protective cushion for many tissues and organs; aid in the absorption of fat-soluble vitamins.
- Sources: Nuts, peanut butter, whole-milk products, meats, fish, poultry, eggs, and some fruits such as olives and avocados. Richest sources of linoleic acid are vegetable oils, including corn, safflower, soybean, and sunflower or margarines and saladdressins made of these oils.
- RDA: No specific recommendations have been established.
