Major nutrients

Major nutrients

1. Sodium

   • It plays a role in the regulation of fluids from the body, including water and blood.
   • Sources of sodium
     • Table salt
     • Olives
     • Fish
     • Meats such as pork
     • Cheese
     • Many processed foods such as tomato sauce, packet soups, canned vegetables, pizza, and pies.

2. Fibre

   • Provides a feeling of fullness and initiate regular bowel movements (decreasing the likelihood of constipation)
   • Sources of fibre
     • Bran
     • Wholemeal bread
     • Grains and seeds
     • Fruit and vegetables (excellent sources include raspberries, apples, bananas, oranges, potatoes, broccoli, and corn)

3. Calcium

   • Sources of calcium
     • Milk and milk products
     • Dark green leafy vegetables
     • Salmon
     • Fortified foods such as breads and cereals
   • Required for the building of bone and other hard tissues (such as teeth and cartilage)

4. Protein

   • To build, maintain and repair body cells and to produce energy for the body
   • Sources of protein
     • eggs, milk, cheese, and other dairy products (except cream)
     • Beef, chicken and other poultry
     • Fish and seafood
     • soy products (tofu and soy milk)
     • Legumes, nuts, wholegrain cereals, and brown rice.

5. Water

   • Sources of water
     • Watermelon
     • Apple
     • Orange
     • Tomato
     • Celery
     • Pineapple
     • Lettuce
     • Cucumber
     • Carrot
   • To act as a medium for all chemical reactions required to provide energy and as a key component of many cells, tissues, blood and systems. Can also assist in weight management.