Food sources: citrus fruits, tomatoes, leafy vegetables
Vitamin B Complex/Folic acid: Helps prevent birth defects, and is needed in the formation of red blood cells and nucleic acids
Food sources: beets, broccoli, avocado, turkey, bok choy, and lentils.
Vitamins that dissolve into and are transported by fat
They can be stored in fat tissue, the liver, and the kidneys.
Vitamins A, D, E, and K
Examples of Fat-Soluble Vitamins:
Vitamin A: Maintains good vision, promotes body cell growth, helps protect teeth
Food sources: green vegetables, dairy products
Vitamin D: Promotes the development of healthy bones and teeth
Food sources: eggs, salmon, fortified breakfast cereal. Other sources include sunlight
The US federal government created a food pyramid which is a guide to healthy living.
It gives recommendations for:
Fast food consumption should be limited since it generally includes foods that are high in calories, fat, and/or sodium.
Try to choose smaller portions since larger portion sizes greatly increase the calorie, fat, and sodium content of your meal.
Option #1: McDonald’s Quarter Pounder with Cheese, large fries, and a 16 oz. soda includes
1,166 calories and 51 grams of fat!
Option #2: McDonald’s Hamburger, small fries, and a 16 oz. diet soda includes 481 calories and 19 grams of fat!
Fast Food Choices
Some fast food choices are healthier than others so try to choose the healthier options.
Regular-sized single hamburger
Fruit and yogurt
Plain baked potato (no butter or sour cream)
Less healthy options:
Croissant breakfast sandwiches
Large French fries