What's in Your Bite?

Calories

Calories refer to the energy food and drinks provide. It’s no secret that you need energy to perform physical and mental functions, whether it’s brushing your teeth, taking a test, or walking down the block. In fact, you even need energy to breathe! Consuming calories from nutrient-packed sources not only provides energy to work and live, but are essential to building a healthy body. The macronutrients carbohydrates, protein, and fat all provide energy (aka calories), but each contributes a different role on how that energy is used to fuel and nourish.

Carbohydrates: 

Carbohydrates are the primary energy source for your body and brain. Beyond fueling your day-to-day activities and physical performance, carbohydrates are necessary for the proper functioning of the central nervous system, brain, and gut health. The topic of carbohydrates can get complicated; for simplicity purposes carbohydrates provide energy.
Sources: whole grains, beans, fruits, vegetables, and milk 

Fiber:

Fiber is responsible for promoting healthy digestion, elimination, and helps keep you satisfied. Fiber is also linked to decreasing the risk of heart disease, type 2 diabetes, and certain cancers.

Sources: fruits, vegetables, whole grains, and nuts

Protein: 

Protein is a source of energy that makes up the building blocks of every cell in your body. Your bones, muscles, hair, skin, and nails are all made up of protein. In fact, 16% of your body weight is made up of protein alone! Muscle growth, tissue repair, biochemical reactions, and immune health are all functions of protein.
Sources: fish, lean meat, eggs, beans, and nuts

Fat: 

Fats provide energy and support your body’s primary biological functions. Fat is essential for protecting organs, promoting cell growth, balancing hormones, and more.
Sources: plant oils (olive oil, sunflower oil), nuts, seeds, avocado, fish

Vitamins:

 Vitamins are essential for healthy skin, bones, vision, and more. They have hundreds of functions, such as repairing wounds, bolstering the immune system, and maintaining brain function.
Sources: fruits, vegetables, animal products, whole grains, beans, nuts, and seeds

Minerals: 

Minerals support the body’s physiological functions. This includes regulating metabolism, maintaining healthy blood pressure, staying hydrated, conducting nerve signals, and muscle contractions.
Sources: fruits, vegetables, animal products, whole grains, beans, nuts, and seeds

Antioxidants:

 Antioxidants help fight free radicals that cause illness and disease in the body. Antioxidants boost overall health and promote healthy skin. Eating a variety of colorful fresh fruits and vegetables is the best way to get power up your antioxidant intake!
Sources: berries, spinach, artichokes, pecans, beets

Phytochemicals: 

These are the chemical compounds that are responsible for color, flavor, and odor in plant foods. Phytochemicals offer protection against type 2 diabetes, heart disease, and certain cancers.
Sources: colorful fruits and vegetables, such as blueberries, beets, kale, carrots, and red peppers