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Food Nutrient
Group
Common Food
Sources
Use in the Body
Wheat and other cereals,
rice, corn, potatoes, kumara,
fruit, processed sugar from
sugar cane.
Cereals (especially
unprocessed carbohydrates),
and fibrous leafy vegetables.
Saturated fat mainly from
animals and animal products
– associated with meat, and
milk and unsaturated fats (or
oils) mainly from plants like
avocado and olive oil
Animal sources like meat,
eggs, cheese; plant sources
like legumes, tofu (from
soybean).
Energy production for all
body functions.
Energy production.
Used as ‘roughage’ (the
indigestible parts of plant
foods) that promote bowel
function.
Provides energy after carbs
are used, transports certain
nutrients around the body,
building blocks for cells in the
body
6. Fibre
Beans, whole grain bread,
some breakfast cereals,
brown rice, fruits &
vegetables.
7. Water
From the tap or drinking
fountain! Small amounts
from fruit & vegetables.
It slows food absorption to
make you feel fuller for
longer and absorbs water to
help with digestion & reduce
constipation.
It balances out losses through
sweating, keeps body
temperature regulated, aids
in digestion and transports
nutrients around the body.
1.Carbohydrates
 Starches
 Sugar
 Fibre
2. Lipids (Fats)
3. Protein
4. Vitamins &
5. Minerals
Used to build the cells that
make up all the body tissues
and organs, and important
substances needed for body
functioning, like enzymes and
antibodies.
Lean meat, especially red
Iron example: Forms part of
meat, legumes, green leafy
the haemoglobin molecule in
vegetables (which need to be red blood cells which
eaten with a vitamin C source transport oxygen around the
to aid absorption).
body.