Nutrition value of Foods

Where do the Nutrients come From?
Cereals, fruits, vegetables, meat, fish, eggs, milk, cheese, desserts, drinks...

Samples of Nutrients from several Foods
Bagel - Bread - Vegetable - Meat - Milk - Banana...

A Nutrition Table of 7,248 Foods

Where do the Nutrients come From?:

   When we eat and drink, we ultimately consume some proteins, carbohydrates, fats, minerals, vitamins, enzymes, and water... Where are they?

    - Proteins: Mainly in meats, fish, eggs, milk, nuts...
    - Carbohydrates: Mainly in sugars, cereals...
    - Fats: Mainly oils, fats, meat, fish, eggs, milk.. See Nutrition Value of Foods
    - Minerals, vitamins, enzymes, and water have not calories... in fruits, vegetables, cereals, milk, meat, fish... and plain water or other drinks...

    - Fats, carbohydrates and proteins have calories. See Calories
        - 1 gram of fat has 9 calories.
        - 1 gram of carbohydrates or proteins have 4 calories.
        - 1 gram of alcohol has 7 calories

Breads, cereals, and other grain products: See Calorie Table
    Most of these foods are not high in calories, but some with added sugars and fats are. Of course, the spreads, such as margarine and jelly, that are used on breads and crackers add calories.
    Both whole-grain and enriched breads and cereals provide starch, thiamin, riboflavin, niacin, and iron.
    Whole grains are also good sources of fiber and provide folate (folacin, folic acid), magnesium, and zinc.

Fruits:
    Fruits are generally low in calories, contain dietary fiber, and provide vitamins and minerals.
    Citrus fruits (oranges and grapefruit), melons, and berries are excellent sources of vitamin C.
    Deep-yellow fruits - such as apricots and cantaloupes - are high in vitamin A.
    All of these fruits and others provide additional nutrients such as folate (folacin, folic acid), potassium, and magnesium.
    Take them fresh, and fresh juices, without adding sugar.
    Be careful with the fruit juices sold in the market, most of them have sugar added... about 6 teaspoons per glass!.

Vegetables:
    Vegetables, like fruits, are generally low in calories and are sources of dietary fiber and many vitamins and minerals.
    However, putting margarine or butter on vegetables or cooking greens with fatty meats makes the calories go up
    Dark-green vegetables, such as spinach and broccoli, provide vitamin C, riboflavin, folate (folacin, folic acid), calcium, and magnesium. These, along with deep-yellow vegetables, such as carrots, are excellent sources of vitamin A in the form of carotenes.
    Starchy vegetables, such as potatoes and green peas, contribute starch as well as potassium, but they have more calories.     Dry beans and peas (legumes) are also a source of these nutrients as well as folate, iron, phosphorus, magnesium, and protein.
    Legumes can be used as a starchy vegetable as well as an alternate to meat.
    Other vegetables that make important nutrient contributions include cauliflower, tomatoes, asparagus, and cabbage.

Meat, poultry, fish, and alternates:
   The foods in this group are important sources of protein, niacin, vitamins B-6 and B-12, iron, phosphorus, and zinc... but they have many calories mainly with their fat...
    Meat, poultry, and fish also provide fat and cholesterol, but you can select and prepare items from this group so that the amount of fat is quite modest.
    Choose lean cuts of meat; trim visible fat from meat; remove the skin from chicken; and prepare by baking or broiling instead of frying.

Eggs:
    Can be used as an alternate to lean meat, poultry, and fish for their proteins.
    Egg yolks are high in cholesterol, but they are also a source of minerals and other nutrients.
    Count one egg as 1 ounce of meat.

Dry beans and peas (legumes) and various nuts and seeds:
    They can also be used as alternates of proteins.
    Count 1/2 cup of cooked dry beans or peas or 1/4 cup of nuts as 1 ounce of meat.
    The protein, vitamin, and mineral content of legumes and nuts are similar to those of meat, but they do not contain vitamin B-12.
    Beans and peas contain carbohydrates and, with the exception of soybeans, are lower in fat than lean meat.
    Nuts and seeds are much higher in fat and calories than lean meat.

Milk, yogurt, and cheese:
   Selections from this group differ greatly in calorie content. But the best sources of calcium in the United States are milk, yogurt, and cheese.
    These foods also provide protein, riboflavin, vitamin B-12, and, if fortified, vitamins A and D. Everyone should include two servings of milk, yogurt, or cheese daily. Teenagers, young adults to 24 years of age, and pregnant and nursing mothers need three servings each day.
    Skim milk, lowfat milk, lowfat yogurt, and lowfat cheese are lower in fat and calories than whole milk, yogurt made with whole milk, and regular cheeses. The amounts of important nutrients that the lowfat products contain is similar to the amounts in higher fat milk products.
    But sweeteners in fruit yogurt and flavored yogurt provide extra calories.

Combination foods:
   Many foods don't fit into the major food categories because they're combinations of foods from several groups.
    See Calorie Table.

Desserts:
    They have many calories. See Calorie Table... a good place to cut calories!.
    Cake, contains sugar,and, like bread, contains flour (from the breads and cereals group) and the nutrients flour furnishes,      Ice cream contains milk and the nutrients milk furnishes.
    Cake and ice cream also contain fat and sugar and the calories they furnish.

Fats, sweets, and alcoholic beverages:
   Foods in this group provide few nutrients along with many calories.
    The place to cut calories first.

Most of it from http://www.hoptechno.com/book20.htm

Samples of Nutrients from several Foods:

Look at  A Nutrition Table of 7,248 Foods

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