Name: Jerson R. Wines Jr.

Course&sec.: BTLED-IA, 1A
Basic Food groups and its Nutritive Value

 Bread - supplies a significant portion of the nutrients required for

growth, maintenance of health and well-being. It is an excellent source
of protein, vitamins, minerals, fibre and carbohydrates. It is also low in
fat and cholesterol. Bread is quite bulky so it takes longer to digest and
is more satisfying.
 Cereals and cereal - products are an important source of energy,
carbohydrate, protein and fibre, as well as containing a range of
micronutrients such as vitamin E, some of the B vitamins, magnesium
and zinc.
 Both white and brown rice - contain mainly carbohydrate and some
protein, with virtually no fat or sugar. Cooked rice contains a lot of
water, making up almost 70% of its total weight.
 Pasta and noodles - is a fat free, low sodium that can fit right in with
your weight loss plan. One cup of cooked pasta contains just 100
calories, in addition to value vitamins and minerals. It also fills you up
so you don’t fills you up so yo don’t feel hungry while trying to lose
weight.
 Grains - are important sources of many nutrients, including complex
carbohydrates, dietary fiber, several B vitamins (thiamin, riboflavin,
niacin, and folate), and minerals (iron, magnesium, and selenium).
 Vegetables - are a rich source of f olate, a B vitamin that helps your
body make new red blood cells. Folate is especially important for
children's health and may also reduce the risk of cancer and
depression.
 Legumes - are rich in plant protein, fiber, B-vitamins, iron, folate,
calcium, potassium, phosphorus, and zinc. Most beans are also low in
fat. Legumes are similar to meat in nutrients, but with lower iron levels
and no saturated fats.
 Fruits - contain many vitamins and minerals that are good for your
health. These include vitamins A (beta-carotene), C and E,
magnesium, zinc, phosphorous and folic acid. Folic acid may reduce
 blood levels of homocysteine, a substance that may be a risk factor for
coronary heart disease.
 Milk - is highly complex, and it contains almost every single nutrient
that your body needs.One cup (240 ml) of whole cow’s milk with
3.25% fat provides (1Trusted Source): Calories: 149, Water: 88%,
Protein: 7.7 grams, Carbs: 11.7 grams, Sugar: 12.3 grams, Fiber: 0
grams, Fat: 8 grams.
 Yogurt - is an excellent source of protein, calcium and potassium. It
contains many vitamins and minerals and is relatively low in calories.
Because it offers health benefits beyond basic nutrition, yogurt is a
functional food.
 Cheese - is a great source of calcium, fat, and protein. It also
contains high amounts of vitamins A and B-12, along with zinc,
phosphorus, and riboflavin. Cheese made from the milk of 100
percent grass-fed animals is the highest in nutrients and also
contains omega-3 fatty acids and vitamin K-2.
 Lean Meat - is an excellent source of high quality protein, a
source3 of 14 essential nutrients, and lean cuts are low
in calories. Beef is a source3 of 14 essential nutrients – protein, iron,
zinc, selenium thiamine, riboflavin, niacin, vitamin B6, vitamin B12,
vitamin D, phosphorus, pantothenate, magnesium and potassium.
 Fish - is rich in calcium and phosphorus and a great source of
minerals, such as iron, zinc, iodine, magnesium, and potassium. The
American Heart Association recommends eating fish at least two
times per week as part of a healthy diet.
 Chicken - is a great source of many key nutrients, including protein,
niacin, selenium, and phosphorus.
 Egg - One egg has only 75 calories but 7 grams of high-quality
protein, 5 grams of fat, and 1.6 grams of saturated fat, along with
iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of
disease-fighting nutrients like lutein and zeaxanthin.
 Nuts - are good sources of fat, fiber and protein. Most of the fat
in nuts is monounsaturated fat, as well as omega-6 and omega-3
polyunsaturated fat. However, they do contain some saturated
fat. Nuts also pack a number of vitamins and minerals, including
magnesium and vitamin E.