Nutrient Fact Sheet

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Food Energy or Total Calories (kcals)
Food energy or total calories (kcals) is the sum of kilocalories from each of the foods you reported eating or drinking in a 24-hour period. Food energy refers to how the body uses the energy locked in the chemical structure within the foods. Energy is required to sustain the body's various functions, including metabolism, respiration, circulation, and physical work. Its release to sustain various body functions is based on your energy needs throughout the day. Your energy needs are estimated based on your energy balance which depends on your food energy intake and energy expenditure. Control calorie intake to manage body weight and be physically active every day. To determine your energy expenditure and learn more about your energy needs or Estimated Energy Requirement (EER), you will need to use MyPyramid Tracker to assess your physical activity status by completing the physical activity entry.

Protein (gm)

Proteins from food are broken down to amino acids during digestion. The basic use of the amino acids is as a building block for body proteins, such as enzymes, antibodies, vitamins, structural proteins and hormones. Foods of animal origin-lean meat, poultry, eggs, milk and milk products-are the richest sources of protein. Legumes and grain products are important plant sources of protein in the American diet. Vegetarians can choose plant sources of proteins, such as legumes, grains, and vegetables to meet their needs. Lacto-ovo vegetarians, who eat dairy products and eggs, also get their protein from those sources. Vegetarian diets can be consistent with the Dietary Guidelines for Americans and can meet Dietary Reference Intakes for nutrients. Vegetarian diets can provide enough protein if the variety and amounts of foods are selected with this in mind.

Carbohydrate (gm)

Choose carbohydrates wisely for good health. Carbohydrates-the sugars, starches and fibers found in fruits, vegetables, grains and milk products-are an important part of a healthy diet. Sugar and starches are the major types of carbohydrates. They supply energy to the body in the form of glucose, which is the primary energy source for the brain, central nervous system and red blood cells. Fibers do not supply glucose to the body, but promote laxation and lower the risk of certain diseases, such as coronary heart disease and diabetes. Grains and vegetables (corn, pasta, rice, legumes, potatoes, bread) are sources of starch. Natural sugars are found in fruits (fructose) and juices, while soft drinks, candies, fruit drinks, jams, jellies, and sweet desserts contain added sugars. Reducing intake of added sugar may be helpful in weight control.

Dietary Fiber (gm)

Dietary fiber is the term used for a mixture of plant materials that are resistant to digestion (breakdown) by humans. Types of fiber include cellulose and pectin. Fiber consists of isolated, nondigestible carbohydrates that are beneficial. For example, eating plenty of fiber-containing foods promotes proper bowel function by providing bulk for stool formation, which hastens its passage through the colon. Along with improving laxation, dietary fiber can also help to satisfy appetite by creating a full feeling. Fiber is found only in plant foods. Dietary fiber is found in whole-grain products such as whole-wheat bread and oatmeal, fruits, vegetables, and dry beans and peas. Juices contain little or no fiber, so choose whole or cut-up fruits and vegetables, rather than juices, most often.Eating a variety of whole grains, fruits, and vegetables that contain fiber can reduce symptoms of chronic constipation, diverticular disease, and hemorrhoids. Also, dietary fiber may lower the risk for coronary heart disease and assist in maintaining normal blood glucose levels. Some of the health benefits associated with a high-fiber diet may come from other components present in these foods, not just from fiber itself. For this reason, fiber is best obtained from foods rather than supplements. Good sources of fiber are:

  • Ready-to-Eat Bran Cereal
  • Dry peas and beans
  • Fresh fruits and vegetables
  • Whole-wheat breads

Total fat (gm)
Fats supply energy and essential fatty acids, and they help the body absorb the fat-soluble vitamins A, D, E, and K, and carotenoids. Fats are a source of antioxidants and numerous bioactive compounds, serve as building blocks of membranes, and play a key regulatory role in numerous biological functions. Dietary fat is found in foods derived from both plants and animal. Sources of fat include butter, margarine, vegetable oils, visible fat on meat and poultry, invisible fat in fish, shellfish, some plant products, such as seeds and nuts, and bakery products. You need some fat in the foods you eat, but choose wisely for good health as eating a lot of fat can provide excess calories. If you need to reduce your total fat intake, do so primarily by cutting back on saturated fats. Also,

  • Get most of your calories from plant foods (grains, fruits, vegetables) instead of fat rich foods. Choose fat-free or low-fat dairy products, cooked dry beans and peas, fish, and lean meat and poultry.
  • Limit use of solid fats such as butter, hard margarines, lard, and partially hydrogenated shortenings. Use unsaturated vegetable oils and margarines that list a liquid vegetable oil as first ingredient on the label.
  • Use the Nutrition Facts Label and ingredient labels on food packages to help choose foods lower in fat, saturated fat, and cholesterol.
  • Limit use of products that contain a large amount of saturated fats. These foods include high-fat dairy products, fatty fresh and processed meats, the skin and fat of poultry, lard, palm oil, coconut oil, and palm kernel oils.

Saturated fats (gm)
Saturated fats are those fats that are generally solid at room temperature. They primarily come from animal products such as meat (fatty fresh and processed meats, the skin and fat of poultry) and dairy products (such as cheese, whole milk, cream, butter, and regular ice cream) as well as lard, and some vegetables fats such as coconut and palm oil. Foods high in saturated fats tend to raise blood cholesterol levels and increase the risk of coronary heart disease. To reduce your intake of saturated fats:

  • Get most of your calories from plant foods (grains, fruits, vegetables) instead of fat rich foods.
  • Choose fat-free or low-fat dairy products, cooked dry beans and peas, fish, and lean meats and poultry.
  • Limit use of solid fats such as butter, hard margarines, lard, and partially hydrogenated shortenings. Use unsaturated vegetable oils and margarines that list a liquid vegetable oil as first ingredient on the label.
  • Use the Nutrition Facts Label and ingredient labels on food packages to help choose foods lower in fat, saturated fat, and cholesterol.
  • Limit use of products that contain a large amount of saturated fats. These foods include high-fat dairy products, fatty fresh and processed meats, the skin and fat of poultry, lard, palm oil, coconut oil, and palm kernel oils.

Monounsaturated fats (gm)
Fats supply energy and essential fatty acids, and they help the body absorb the fat-soluble vitamins A, D, E, and K, and carotenoids. You need some fats in the foods you eat, so choose primarily unsaturated fats rather than saturated fats. Use moderate amounts of foods high in unsaturated fats to avoid excess calories.
Monounsaturated fats are unsaturated fats. Plant sources that are rich in monounsaturated fatty acids include vegetable oils (such as canola oil, olive oil, high oleic safflower and sunflower oils,) that are liquid at room temperature, and most nuts.

Polyunsaturated fats (gm)
Fats supply energy and essential fatty acids, and they help the body absorb the fat-soluble vitamins A, D, E, and K, and carotenoids. You need some fats in the foods you eat, so choose primarily unsaturated fats rather than saturated fats. Use moderate amounts of foods high in unsaturated fats to avoid excess calories. Also, the substitution of polyunsaturated fatty acids for saturated fats may help lower the risk of coronary heart disease. Polyunsaturated fats are unsaturated fats and may be of two types: n-6 ("omega-6 fatty acids") or n-3 ("omega-3 fatty acids") polyunsaturated fats. Primary sources of n-6 polyunsaturated fats occur in vegetable oils, such as soybean oil, corn oil and safflower oils. Primary sources of n-3 polyunsaturated fats are soybean and canola oil as well as walnuts, flaxseed and some are found in fatty fish, such as salmon, tuna (especially albacore) and mackerel. These fatty acids appear to offer protection against heart disease.

Linoleic acid (omega-6 polyunsaturated fatty acid) (gm)
Linoleic acid is a structural component of cell membranes and an essential fatty acid. As such the human body cannot produce it and must rely on food sources. The intake of this fatty acid is essential in humans as a lack of it is characterized by rough, scaly skin and dermatitis. Primary sources are liquid vegetable oils including soybean oil, corn oil, and safflower oil, nuts and seeds.

Alpha (a)-Linolenic acid (omega-3 polyunsaturated fatty acid) (gm)

a-Linolenic acid is involved with neurological development and growth and an essential fatty acid. As such the human body cannot produce it and must rely on food sources. The intake of this fatty acid is essential in humans as a lack of it can result in symptoms of a deficiency, including scaly and hemorrhagic dermatitis, impaired wound healing, and growth retardation. It is found in plant sources, including soybean oil, canola oil, walnuts, and flaxseed. Eicosapentaenoic acid (EPA) and docosahexaenoic (DHA) are n-3 fatty acids that are contained in all fish and shellfish. Both of these fatty acids appear to offer protection against heart disease.

Fish that naturally contain more oil (such as, salmon, tuna, trout and mackerel) are higher in these a-Linolenic acids than are lean fish (such as, cod, haddock, and flounder).

Cholesterol (mg)

Cholesterol is needed in the body to make cell membranes and for the normal development of brain and nervous tissue.It is also a building block for the formation of bile acids, some hormones, and vitamin D. Cholesterol is made in the body and is essential for proper functioning. However, high blood cholesterol levels increase the risk of coronary heart disease.

Since it is made in the body, food sources of cholesterol are not essential. Sources of cholesterol include liver and other organ meats, eggs yolks, foods that contain eggs and dairy fats are high in cholesterol. Foods that are high in saturated fats or cholesterol tend to raise blood cholesterol levels. To reduce your intake of cholesterol:

  • Get most of your calories from plant foods (grains, fruits, vegetables) as plant foods do not contain any cholesterol.
  • Limit your intake of liver and other organ meats.
  • Use egg yolks and whole eggs in moderation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.

Vitamin A (mcg RAE) (mcg Retinol Activity Equivalents)

Vitamin A, a fat-soluble vitamin, helps to make and maintain healthy skin, hair, and mucous membranes. Vitamin A also helps us to see in dim light and is necessary for proper bone growth, tooth development, and reproduction. Vitamin A is found in some animal products, such as liver, dairy products and fish. Provitamin A carotenoids, which the body can convert into vitamin A, are found in many dark green vegetables and deeply colored fruits. Sources of vitamin A from the carotenoids that form vitamin A include:

  • Orange vegetables like carrots, sweet potatoes, and pumpkin
  • Dark-green leafy vegetables such as spinach, collards, and turnip greens
  • Orange fruits like mango, cantaloupe, and apricots
  • Tomatoes

Vitamin C (mg)
Vitamin C, or ascorbic acid, is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. It also helps to maintain capillaries, bones, and teeth, aids in the absorption of iron, and acts as a protective antioxidant. Sources of vitamin C include:

  • Citrus fruits and juices, kiwi fruit, strawberries, and cantaloupe
  • Broccoli, peppers, tomatoes, cabbage, sweet potatoes and potatoes with skin
  • Leafy greens such as romaine lettuce, turnip greens, spinach

Vitamin E (mg a-TE) (mg a-Tocopherol)

Although the roles and importance of all of the various forms of vitamin E are presently unclear, current research suggests it may play a role in protecting cell membranes from damage due to oxidation as well as protecting against stroke-associated brain damage. Primary sources of vitamin E include nuts and seeds, vegetable oils, and unprocessed and fortified cereals:

  • Nuts and seeds, such as almonds, hazelnuts and sunflower seeds
  • Vegetable oils, such as sunflower oil, cottonseed oil and safflower oil
  • Unprocessed and fortified cereals

Thiamin (mg)

Thiamin, a B vitamin, helps the body release energy from carbohydrates. Thiamin plays a vital role in the normal function of the nervous system. Thiamin is one of the nutrients lost in processing whole grains into refined grains, so it is added back to the flour in the enrichment process. Thiamin is found in a wide variety of foods to include:

  • Whole grain products
  • Brewer's yeast
  • Lean meats (primarily pork)
  • Legumes
  • Enriched and whole grain breads, pasta, rice and cereal

Riboflavin (mg)

Riboflavin, a B vitamin, helps the body release energy from protein, fat, and carbohydrates. Riboflavin is one of the nutrients lost in processing whole grains into refined grains, so it is added back to the flour in the enrichment process. Riboflavin is found in a wide variety of foods to include:

  • Milk and milk products
  • Lean meat, poultry, and fish
  • Green vegetables such as broccoli, turnip greens, asparagus, and spinach
  • Legumes
  • Enriched and whole grain breads, pasta, rice and cereal

Niacin (mg)
Niacin, a B vitamin, helps the body release energy from protein, fat, and carbohydrate during metabolism. Niacin is one of the nutrients lost in processing whole grains into refined grains, so it is added back to the flour in the enrichment process. Niacin is found in a wide variety of foods to include:

  • Lean meat, poultry, and fish
  • Enriched and whole grain breads, pasta, rice and cereal

Folate (mcg DFE) (mcg Dietary Folate Equivalents)
Folate, a B vitamin, aids in forming red blood cells and in building genetic material in every cell of the body. Sources of folate include:

  • Cooked dry beans and peas, peanuts
  • Oranges, orange juice
  • Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce
  • Enriched and whole-grain breads and bread products, fortified ready-to-eat cereals

Folate has been found to help prevent birth defects when eaten in high enough amounts before conception and during early pregnancy (a time when many women do not yet know they are pregnant). All women of child-bearing age should make sure they have enough folate in their diets.

Vitamin B-6 (mg)
Vitamin B-6 helps to build proteins, which in turn are needed to build body tissues. Vitamin B-6 also aids in the breakdown of fat for energy. A person's need for vitamin B-6 is directly related to his or her protein intake. Thus, as protein intake increases, the need for vitamin B-6 increases. Vitamin B-6 is widely distributed in foods with the greatest concentrations found in:

  • Lean meats
  • Whole-grain products
  • Vegetables
  • Nuts
  • Fortified cereals and soy-based meat substitutes

Vitamin B-12 (mcg)
Vitamin B-12 aids in forming red blood cells and in building genetic material. Vitamin B-12 also helps in the functioning of the nervous system and in metabolizing protein and fat in the body. Vitamin B-12 is naturally found only in animal products. Small amounts of vitamin B-12 may be produced by bacteria in the small intestine and then absorbed into the body. If you choose to avoid all or most animal products, be sure to get enough vitamin B-12 from fortified foods or supplements. Also, people over 50 years of age may have lower absorption of vitamin B-12 and need to take a supplement. Good sources of vitamin B-12 are:

  • Lean meat, poultry and fish
  • Eggs
  • Milk and milk products
  • Fortified breakfast cereal

Calcium (mg)
Calcium, a mineral, is used for building bones and teeth and in maintaining bone strength. Calcium is also used in muscle contraction, blood clotting, and maintenance of cell membranes.
Some sources of calcium are listed below. Be sure to choose low-fat or fat-free products most often.