Vitamins and minerals are found in practically every food you eat, but it is necessary to consume a variety of foods to obtain all of the necessary nutrients. To get the nutrients needed while not exceeding your caloric requirement, you should seek "nutrient-dense" foods for a nutritional punch.
Grains
Grains, particularly whole grains, are a good source of B vitamins, iron and calcium, to name a few. While refined grains have been stripped of some of their nutrients in the process of being refined, some are enriched with B vitamins and iron. B vitamins play an important role in energy metabolism, while iron is needed for oxygen transport in the body.
Fruits and Vegetables
Fruits and vegetables also provide important nutrients, such as vitamins A, C and K, as well as folate and potassium. Fruits and vegetables are ideal vitamin and mineral delivery systems in your body because they provide few calories and are high in water. The best choices of produce are those that are brightly colored, as this is an indication of nutritional value. Choose dark leafy greens and other produce that is yellow, orange or red.
Milk
Milk and other foods in the dairy group are generally good sources of calcium and vitamins A and D. Within this group, the best choices are low-fat or fat-free. Products that have not had any fat removed are generally high in unwanted saturated fat, which is associated with increased risk of heart disease. They are also higher in calories, as fat provides double the calories per gram as protein and carbohydrates. Healthy choices in this group are low-fat milk and low-fat cheese.
Meat and Beans
Meat and beans are particularly good sources of zinc, iron, B vitamins and vitamin E. Some choices within this group, however, also contain a large quantity of saturated fat and cholesterol, such as red meat. To obtain the vitamins and minerals from these foods without the fat, select lean protein such as fish, poultry and legumes. Beans are a great choice, as they provide vitamins and minerals, along with protein and fiber, yet are low in fat.
References
- U.S. Department of Agriculture: MyPyramid--Choose "nutrient-dense" forms of foods
- U.S. Department of Agriculture: Why is it important to eat grains, especially whole grains?
- Harvard School of Public Health: Vegetables and Fruits
- U.S. Department of Agriculture: MyPyramid--Milk health benefits and nutrients
- U.S. Department of Agriculture: MyPyramid--Why is it important to make lean or low-fat choices from the Meat and Beans group?
- U.S. Department of Agriculture: MyPyramid--Why is it important to eat vegetables?
Member Comments