This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
Water Soluble Vitamins
VITAMIN What it does for our bodies Where do we get it from B1 (thiamin) • Helps release energy from carbohydrates
• Is needed for proper working of the heart, digestive and nervous systems
• Important for growth
• Yeast extracts (e.g. Vegemite)
• Egg whites
• Almonds
• Mushrooms
• Wholemeal flour and cereals
• Green vegetables
B3 (niacin) • Helps to release energy from food
• Important for growth
• Helps control cholesterol levels
• Important for nervous system and digestive health
• Lean meat
• Yeast
• Bran
• Peanuts
• Tuna and salmon
• Legumes
• Fortified breakfast cereals
• Eggs
• Vegetables
• Milk
B6 (pyridoxine) • Helps process protein and carbohydrate
• Assists in making red blood cells
• Important for brain function and immune system health
• Lean meat and poultry
• Fish
• Yeast extracts (e.g.
Things To Consider
Most nutrient-rich foods are found in the perimeter (outer circle) of the grocery store.
Usda’s website ChooseMyPlate.gov offers nutrition information for adults and children. Questions to ask your doctor
How Can I Easily Add These Foods To My Everyday Diet?
How Can I Be Sure I’M Eating Enough Nutrient-Rich Foods If I’M On A Strict Diet, Like Vegetarian Or Vegan?
Resources
Academy of Nutrition and Dietetics: Eat Right, Tips for Choosing a Nutrient-rich Diet
U.S. Department of Agriculture, ChooseMyPlate.gov: Start Simple With MyPlate.
1 Carbohydrates
These could be servings of pasta, rice, oats, potatoes and sweet potatoes or noodles, yam, couscous, bread, barley and rye. Breakfast cereals are also a carbohydrate and many contain extra iron too.
What Does One Portion Look Like?
• One slice of bread, one roll or half a pizza
• Six tablespoons of breakfast cereal or porridge
• Four wholewheat crisp breads
• Six tablespoons of pasta, rice, millet or couscous
• Two small new potatoes
• Two tablespoons mashed sweet potato.
Vitamins And Minerals
Pregnant women are entitled to free healthy start vitamins in Scotland, containing Folic acid, Vitamin D and Vitamin C. If you would like to find out more talk to your GP or other health professional. Vitamins A, D, E, and K are fat soluble vitamins.
They can be destroyed by heat or exposure to air. Steaming or grilling, as well as using cooking water to add flavour to soups and stews are good ways to preserve water-soluble vitamins. Water-soluble vitamins include vitamin C and the B vitamins:
thiamin (vitamin B1)
riboflavin (vitamin B2)
niacin (vitamin B3)
vitamin B6
folic acid (vitamin B9)
vitamin B12.
We need minerals to help us do three main things:
build strong teeth and bones
control body fluids inside and outside cells
turn the food we eat into energy. Minerals are found in foods like cereals, bread, meat, fish, milk, dairy, nuts, fruit (especially dried fruit) and vegetables. We need more of some minerals than others.