1010: Nutrition & Canada's Food Guide

This nutrient is found in lettuce, watermelon, juicy fruits like pears and is necessary for all life functions such as digestion, perspiration, cooling and elimination.

• water
• water soluble vitamins
• protein
• phytochemicals
• fibre

This macronutrient is found in nuts, oils, egg yolk and meat and provides heat and energy for the body, as well as promoting skin and healthy cell growth. It also helps cushion vital organs.

• fats
• water soluble vitamins
• protein
• phytochemicals
• fibre

This macronutrient is the body's main source of energy and is found in vegetables, fruits, whole grain products and legumes.

• carbohydrates
• water soluble vitamins
• protein
• phytochemicals
• fibre

This nutrient is found in whole grains, vegetables and fruits and helps move food through the intestine by absorbing water. It is non-digestible.

• fibre
• water soluble vitamins
• protein
• phytochemicals
• carbohydrates

The macronutrient found in eggs, meat, poultry, fish, and soybeans is vital in providing the body with growth and repair.

• protein
• water soluble vitamins
• phytochemicals
• fibre
• carbohydrates

This broad group of micronutrients is known to help prevent cancer, regulate body processes and protect the immune system.

• vitamins
• water soluble vitamins
• protein
• phytochemicals
• fibre

These nutrients are not stored in the body and must be consumed daily.

• water soluble vitamins
• protein
• phytochemicals
• fibre
• carbohydrates

This mineral helps with the production and health of bones and teeth. It prevents Osteoporosis and is found in milk products, leafy greens and broccoli.

• calcium
• water soluble vitamins
• protein
• phytochemicals
• fibre

This micronutrient is a mineral and is found in meat, fish, dark green leafy vegetables and egg yolk. It helps in the production of red blood cells and helps carry oxygen in the blood.

• iron
• water soluble vitamins
• protein
• phytochemicals
• fibre

These disease fighting chemicals are found in plants. Examples are carotene, lutein, saponins and indoles.

• phytochemicals
• water soluble vitamins
• protein
• fibre
• carbohydrates