Cindy's Health Worker Program:

Nutrition
Program #1, 13 November 1996

Where should my daily calories come from?

     Fat                        < 30%
     Carbohydrates (CHO)          55-70%
     Protein                      10-20%

Where can I find fat?

  • It is usually easy to recognize the common fatty products such as butter, whip cream, cheese, croissant (about 80% fat), etc.
  • Be careful of hidden fats!

    Where can I find carbohydrates?

  • Carbohydrates can be found in foods that come from a plant, except nuts and seeds.
  • Remember that most of your diet should be from carbohydrates. Try to include dark, leafy greens in your diet.

    Where can I find protein?

  • Protein can be found in animal products. Chicken and tuna are high sources of protein. Three ounces of chicken contains 27 grams of protein. Three ounces of tuna contains 24 ounces of protein.
  • Other major sources of protein are beans, nuts, and seeds.

    What are the purposes for all those vitamins?

  • Vitamin A
    found in milk, eggs, fruits, vegetables
    promotes good vision, helps form and maintain skin teeth, and bones
  • Beta Carotene
    found in carrots, sweet potatoes, cantaloupe, leafy greens, tomatoes, broccoli, peaches
    may reduce the risk of certain cancers
  • Vitamin C
    found in citrus fruits and juices, strawberries, tomatoes, peppers (especially red), broccoli, potatoes, cantaloupe
    helps promote healthy gums and teeth; helps in healing of wounds
  • Vitamin D
    found in milk, produced by body in response to sunlight, fish oil
    promotes strong bones and teeth, may reduce the risk of osteoporosis
  • Vitamin E
    found in nuts, vegetable oil, leafy greens, olives, seeds
    helps in the formation of red blood cells
  • Thiamin (B1)
    found in whole grains, beans, meats, nuts, fish
    necessary for healthy brain!
  • Riboflavin (B2)
    found in dairy products, meat, chicken, fish, beans, leafy greens, nuts, eggs
    essential for growth, production of red blood cells, and health of skin and eyes
  • Niacin (B3)
    found in dairy products, meat, chicken, beans, nuts, dairy products
    helps maintain healthy skin, nerves, and digestive system
  • Vitamin B12
    found in beef, pork, poultry, eggs, milk, cheese, yogurt (may be a problem for vegan vegetarians)
    maintains normal functioning of nervous system



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