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Carbohydrate

Major dietary sources of Carbohydrate include cereal, grains, bread, legumes (dried beans), pasta, potatoes, fruits, milk, vegetables, sugar and honey. Carbohydrate consists of sugars, complex carbohydrates and fiber. Carbohydrate is measured in grams (gms).

Beneficial Properties:

Primary energy source for the body (4 Calories per gram of Carbohydrate)

Helps to spare protein, making it available for growth and repairs

Deficiency Indicators:

There are no deficiencies linked solely to a lack of Carbohydrate. However, a deficiency of total calories leads to marasmus, a disease of sheer starvation.

Excessive Intake and Toxicity Symptoms:

No known toxicity has been reported

Sources of Carbohydrate


Cholesterol

A lipid. Major dietary sources of Cholesterol include foods of animal origin, such as, dairy products, egg yolks, meat, organ meats, shellfish and butter. Foods of plant origin do not contain Cholesterol. Cholesterol is not an essential nutrient for humans. Our bodies’ liver can manufacture it.

Beneficial Properties:

Component of cell membranes and myelin (nerve fiber sheath)

Necessary for the synthesis of hormones

Precursor of bile acids

Precursor of Vitamin D

Deficiency Indicators:

No deficiencies have been noted

Excessive Intake and Toxicity Symptoms:

May increase serum (blood) cholesterol in people who are sensitive to dietary cholesterol

Sources of Cholesterol


Fiber

The indigestible part of carbohydrate. Major dietary sources of Fiber include whole grain cereals, and breads, legumes (dried beans), fruits and vegetables. Fiber does not provide any calories. The bodies’ digestive tract does not have the enzymes necessary to break it down. Fiber falls into two categories, soluble and insoluble.

Beneficial Properties:

Soluble Fiber:

May decrease serum (blood) cholesterol levels

May decrease blood sugar levels

Insoluble Fiber:

Helps to decrease and prevent constipation

Helps prevent diverticulitis

Decreases risk of colon cancer

Deficiency Indicators:

Constipation

Excessive Intake and Toxicity Symptoms:

Sudden increases may result in intestinal gas, bloating and cramps

Sources of Fiber


OTHER TRACE ELEMENTS

Dietary Macro-Components

Carbohydrate

Cholesterol

Fiber

Protein


Protein

Major dietary sources of Protein include seafood, poultry, meat, legumes (dried beans), milk and milk products, tofu, and nuts. Protein consists as a chain of amino acids linked together.

Beneficial Properties:

Provides amino acids for growth, repair and maintenance of cells

Helps to maintain fluid balance

An energy source (4 Calories per gram of Protein)

Deficiency Indicators:

Kwashiorkor which causes muscle wasting and edema

Thin and fragile hair

Skin lesions

Excessive Intake and Toxicity Symptoms:

May contribute to osteoporosis (thinning bones)

May lead to kidney problems

Sources of Protein


SOURCES OF CARBOHYDRATE

Foods with higher contents listed first

Food	Amount	Grams (gms)
Potato, with skin	1 medium	51
Rice, brown	1 cup	44.8
Pinto beans	1 cup	43.9
Black beans	1 cup	40.8
Kidney beans	1 cup	40.4
Pasta	1 cup	36.4
Banana	1 medium	26.7
Apple	1 medium	21
Corn	1 cup	20.6
Oatmeal, cooked	2/3 cup	18.6
Honey	1 tablespoon	17.3
Jelly	1 tablespoon	13.5
Milk	1 cup	12
Bread, whole wheat	1 slice	11.4
Broccoli	1/2 cup	4
Sugar, white	1 teaspoon	4


SOURCES OF CHOLESTEROL

Food	Amount	Milligrams
Liver	3 ounces	270
Egg, yolk	1 medium	208
Egg, whole	1 medium	208
Shrimp	3 ounces	130
Veal	3 ounces	129
Oysters	3 ounces	92
Lobster	3 ounces	85
Chicken	3 ounces	72-80
Beef, lamb, pork (lean)	3 ounces	77-79
Salmon	3 ounces	74
Turkey	3 ounces	60-72
Milk, whole	1 cup	34
Cheese, cream	1 ounce	31
Cheese, cheddar	1 ounce	30
Half and half	1/4 cup	23
Milk, low fat	1 cup	18
Butter	1 tablespoon	11
Milk, skim	1 cup	4


SOURCES OF FIBER

Food	Amount	Grams
Pinto beans	1/2 cup	10.3
Kidney beans	1/2 cup	8.2
Corn, cooked	1/2 cup	4.7
Lentils	1/2 cup	4.5
Peas. Cooked	1/2 cup	4.4
Apple, with skin	1 medium	4.2
Black-eyed peas	1/2 cup	4.1
Garbonza beans	1/2 cup	4.0
Pear, Bartlett	1 medium	4.0
Almonds	1/4 cup	3.9
Whole wheat pasta, cooked	1 cup	3.7
Brussels sprouts, cooked	1/2 cup	3.6
Split peas	1/2 cup	3.4
Sweet potato	1 medium	3.4
Sesame seeds	1/4 cup	3.3
Prunes, dried	4	3.1
Carrot raw	1 medium	2.6
Orange	1 medium 2.5
Potato, with skin	1 medium	2.4
Banana	1 medium 2.3
Whole wheat bread	1 slice	2.2
Sunflower seeds	1/4 cup	2.2
Beans, green cooked	1/2 cup	2.0
Brown rice	1/2 cup	1.8


SOURCES OF PROTEIN

Food	Amount	Grams
Halibut	3 ounces	22.7
Salmon	3 ounces	21.6
Ground beef, lean	3 ounces	21.2
Shrimp	3 ounces	17.3
Ham, lean	3 ounces	15.9
Kidney beans	1 cup	15.4
Black beans	1 cup	15.2
Cottage cheese	1/2 cup	14.0
Yogurt, low fat	1 cup	11.9
Tofu	1/2 cup	11.0
Milk, all types	1 cup	8.0
Egg	1 medium	6.0