3.3 Identify foods that are a good source of each nutrient

This guide will help you answer 3.3 Identify foods that are a good source of each nutrient.

Nutrition is the foundation for good health and wellbeing. Knowing which foods are rich in specific nutrients helps people make better eating choices. In this guide, you will learn about different nutrients and examples of foods that are good sources for each. This guide will help you identify the best foods to support a healthy diet.

Carbohydrates

Carbohydrates provide energy for the body. These are found in many foods, mainly plants. Carbohydrates are divided into two main types: complex and simple.

Good Sources of Complex Carbohydrates

Complex carbohydrates release energy more slowly. They help you feel full for longer and support steady energy levels.

• Whole grains (brown rice, whole wheat bread, wholemeal pasta, oats)
• Potatoes with skin
• Sweet potatoes
• Beans (kidney beans, lentils, chickpeas)
• Quinoa
• Barley

Good Sources of Simple Carbohydrates

Simple carbohydrates release energy quickly. They are found in both natural foods and processed products.

• Fruit (bananas, apples, berries, oranges, grapes)
• Milk and yoghurt (contains natural milk sugar called lactose)
• Honey

Processed foods like sweets, cakes, and sugary drinks have simple sugars, but these are not recommended as the main source of energy.

Protein

Protein is needed for growth, repair, and maintenance of body tissues. Good protein sources include both animal and plant foods.

Animal Sources of Protein

Animal foods usually have complete proteins, meaning they supply all the essential amino acids the body needs.

• Chicken, turkey, and other poultry
• Eggs
• Fish (salmon, tuna, haddock, cod)
• Lean beef and pork
• Dairy products (milk, cheese, yoghurt)

Plant Sources of Protein

Some plant foods contain incomplete proteins, so eating a varied diet helps supply all amino acids.

• Lentils
• Chickpeas
• Beans (black beans, kidney beans)
• Tofu and tempeh (soy products)
• Quinoa
• Peas
• Nuts (almonds, peanuts, cashews)
• Seeds (pumpkin seeds, chia seeds)

Fats

Fat is needed in small amounts for energy, absorption of vitamins, and support of cell health. There are different types of fats—unsaturated and saturated.

Good Sources of Unsaturated Fats

Unsaturated fats help keep your heart healthy and can lower some types of cholesterol.

• Olive oil and rapeseed oil
• Avocados
• Nuts (walnuts, almonds, pecans)
• Seeds (sunflower, flaxseed)
• Oily fish (salmon, mackerel, sardines, trout)

Sources of Saturated Fats

Saturated fats are found in animal products and some processed foods. People should limit these.

• Fatty cuts of meat
• Butter and cream
• Cheese
• Chocolate
• Coconut oil and palm oil

Swapping some saturated fats for unsaturated fats supports heart health.

Fibre

Fibre is a type of carbohydrate the body cannot digest. It helps the digestive system work well and keeps bowels healthy. Eating enough fibre can lower the risk of heart disease and some cancers.

Good Sources of Fibre

• Whole grains (brown bread, brown rice, wholemeal pasta, whole grain cereals)
• Beans and lentils
• Fruit (raspberries, apples with skin, pears)
• Vegetables (broccoli, carrots, sweetcorn, peas)
• Nuts and seeds
• Potato skins

Choosing whole foods instead of refined ones increases fibre intake.

Vitamins

Vitamins are nutrients needed in small amounts for the body to work well. There are many types, but here we focus on some key ones.

Vitamin A

Vitamin A helps with vision, healthy skin, and the immune system.

• Liver (small amount recommended)
• Carrots
• Sweet potatoes
• Dark leafy greens (spinach, kale)
• Cheese
• Eggs
• Fortified spreads

Vitamin C

Vitamin C is important for skin, blood vessels, and healing.

• Citrus fruits (oranges, grapefruits, lemons)
• Strawberries
• Kiwi fruit
• Peppers (red, green, yellow)
• Broccoli
• Brussels sprouts
• Blackcurrants

Vitamin D

The body produces vitamin D with sunlight, but some foods contain it too. It helps muscles, teeth, and bones.

• Oily fish (salmon, sardines, mackerel)
• Egg yolks
• Fortified foods (certain cereals and spreads)
• Red meat
• Liver

In the UK, people are often advised to consider a vitamin D supplement, especially in winter months.

Vitamin E

Vitamin E protects body cells and keeps the skin and eyes healthy.

• Sunflower oil and other vegetable oils
• Nuts (almonds, hazelnuts)
• Seeds
• Green leafy vegetables (spinach, broccoli)

Vitamin K

Vitamin K helps with blood clotting and bone health.

• Green leafy vegetables (spinach, kale, broccoli)
• Vegetable oils
• Cereal grains (wheat, oats)

Minerals

The body needs small but regular amounts of minerals for different roles.

Calcium

Calcium builds and maintains strong bones and teeth. It helps muscles and nerves to work.

• Dairy products (milk, cheese, yoghurt)
• Fortified plant milks
• Green leafy vegetables (kale, broccoli)
• Fortified breakfast cereals
• Fish with bones (sardines, pilchards)

Iron

Iron helps the body make red blood cells. Not having enough iron can lead to tiredness.

• Red meat (beef, lamb, pork)
• Liver (eat in moderation)
• Fortified cereals
• Beans and lentils
• Spinach and other dark green leaves
• Dried fruits (apricots, raisins)

Eating iron with vitamin C-rich foods helps the body absorb it more easily.

Potassium

Potassium controls fluid balance and supports heart and muscle function.

• Bananas
• Potatoes
• Beans and lentils
• Dairy foods
• Fish
• Leafy greens
• Squash

Zinc

Zinc helps the immune system and supports growth and repair.

• Meat (beef, pork, lamb)
• Shellfish (crab, mussels)
• Dairy foods
• Bread and cereals (whole grain types)
• Pumpkin seeds
• Chickpeas

Iodine

Iodine is needed for thyroid function, which controls energy use in the body.

• Fish and seafood
• Dairy foods (milk, yoghurt)
• Eggs

Some countries add iodine to table salt, but in the UK, it is not routinely added.

Magnesium

Magnesium is involved in nerve, muscle and bone health.

• Nuts and seeds (almonds, pumpkin seeds)
• Whole grains (brown rice, oats)
• Leafy green vegetables
• Beans and pulses

Water

Water is not usually thought of as a nutrient, but it is vital for life. The body uses water for every function, from digesting food to regulating temperature.

Good Sources of Water

• Plain water
• Diluted fruit juice
• Herbal teas (without added sugar)
• Soup
• Some fruits (watermelon, cucumbers, oranges)

Other drinks like tea, coffee, or milk count towards fluid intake, but water is the best option.

Main Nutrients and Food Sources

Final Thoughts

Making good food choices each day supports health at every age. Eating varied foods helps meet the body’s needs for different nutrients. Remember, no single food contains everything the body needs.

A simple way to meet your nutrient needs is to fill your meals with a rainbow of foods. This means choosing fruit and vegetables of different colours, rotating protein sources, including whole grains, and making water your main drink. Everyday eating habits shape health most of all—not just a single meal.

Some people have special dietary needs. For example, vegetarians and vegans need to be careful to get protein, iron, and vitamin B12. People who are pregnant may need more iron and folic acid. Children, older adults, and people with health conditions can have specific needs. Speaking to a registered dietitian or health professional can help if you or your client have special dietary questions.

Reading labels, cooking at home, and learning more about where food comes from gives greater control over nutrient intake. Supporting people to eat a variety of fresh and minimally processed foods makes a large difference.

For your work in nutrition and health, recognising which foods provide key nutrients helps you guide others. Use this knowledge to support healthy eating habits for people in your care and in your own life. Small changes matter and can bring lasting benefits for health and wellbeing.