Nutrition Facts

Three Macro-Nutrients!


Why do I need protein?
It is needed to build and repair muscles.
It is the building block of major organs.
All of our enzymes, antibodies, and many hormones are made up of protein.
Protein rich foods are important sources of iron, zinc, and niacin.

What are the nutritious sources of protein?
Meats - chicken, seafood, beef, pork, venison, lamb, buffalo
Soy proteins - tofu, veggie burgers, veggie ground round, veggie luncheon meats
Nut proteins - peanuts, mixed nuts, peanut, soy, or almond butter
Dairy proteins - milk, yogurt, cottage cheese, and eggs
Supplemental proteins - milk shakes, Ensure, Boost, Carnation Instant Breakfast
Energy bars - Clif Bar, Luna Bar, Balance Bar, Protein Power Bar, Genisoy Bar


Why do I need carbohydrates?
They are the body's main source of energy and help to maintain a normal blood sugar level.
They are stored in our muscles to be used as energy between meals and snacks.
Carbohydrate rich foods are important sources of fiber and B vitamins.
They help us to feel satisfied and full.

What are some nutritious sources of carbohydrates?
Whole grains - whole wheat breads and pastas, brown rice, bagels, and muffins
Starchy vegetables - corn, peas, lentils, potatoes
Legumes or beans - pinto, navy, black, kidney, black-eyed peas, etc.
Higher fiber snacks - pretzels, popcorn, Fig Newtons


Why do I need fat?
Fat is an important energy source and helps to maintain our immune system.
It is a building block for estrogen, cortisone, and thyroid hormones.
It is a necessary component of all cells in our bodies.
It helps us to feel full and it adds enjoyment to foods.

What are some nutritious sources of fat?
Peanut butter, nuts, seeds, and other nut butters
Vegetable oils including olive, safflower, sunflower, peanut, corn, canola, and soy
Avocados and olives
Cheese, margarine, butter, sour cream, mayonaise

(c) 2004 National Eating Disorders Association