VARIOUS SOURCES OF NUTRIENTS

GRAIN PRODUCTS

Protein, carbohydrate, fibre

thiamin, riboflavin, niacin

folacin, iron, zinc, magnesium

Whole grain products such as whole wheat, oats, barley or rye are high in starch and fibre.

FRUIT & VEGETABLES

Carbohydrate, fibre, thiamin

folacin, vitamin C, vitamin A

iron, magnesium

Dark green, orange vegetables and fruits are richer in certain key nutrients like vitamin A and folacin, as compared to others.

MILK PRODUCTS

Protein, fat, riboflavin, vitamin B12, vitamin A, vitamin D

calcium, zinc, magnesium

Lower-fat milk products have less fat and Calories, and still provide high quality protein and calcium necessary to healthy eating.

MEAT & ALTERNATIVES

Protein, fat, thiamin, riboflavin

niacin, folacin, vitamin B12, iron, zinc, magnesium

Many leaner meats, poultry, fish and seafood choices are helpful in reducing fat intake without losing important nutrients.