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The major nutrients—protein, carbohydrate, and fat—provide the body with energy. This energy keeps your heart beating, your brain active, and your muscles working. The energy is measured in calories.
| Nutrient | Function | Some sources |
|---|---|---|
| Protein has 4 calories per gram | Provides energy; builds and repairs body cells; part of various enzymes, hormones, and antibodies | Meat, poultry, fish, eggs, beans, milk and milk products, grains, seeds and nuts |
| Carbohydratehas 4 calories per gram | Provides energy needed by the brain, nervous system, and red blood cells | Breads, cereal grains, pasta, rice, fruit, starchy vegetables, milk, sugar |
| Fat has 9 calories per gram | Provides energy; carries fat-soluble nutrients (vitamins); part of cell membranes, membranes around nerves, hormones, bile (for fat digestion) |
Meat and poultry, some fish, milk and milk products that are not fat-free, nuts and seeds, oils, butter, margarine, salad dressing, some candy, some desserts |
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