No discussion of the role of beverage choice in an active healthy lifestyle is complete without information about the nutrients that different types of beverages contain and the function of those nutrients.
Choosing a sensible diet based on variety, moderation and balance that provides all the nutrients the body needs is essential for long-term health. No one can live on carbohydrates, protein, or even vitamins and minerals alone. Rather, the human body needs a steady supply of many different nutrients to stay healthy. Carbohydrates, protein, and fat are considered macronutrients because they are needed in larger quantities than other essential nutrients like vitamins and minerals. Vitamins and minerals are substances found in food and beverages that are necessary for many body functions and processes for life and good health. Vitamins and minerals do not provide calories, but they function uniquely to help release the energy from carbohydrates, protein and fat. While alcohol provides calories that can be used by the body for energy and research suggests some beverages containing alcohol may provide some additional health benefits, it is not considered an essential nutrient.
Because different foods and beverages supply different nutrients, health experts have developed a variety of tools like the MyPlate to help people assess and plan their diets. People who consume a variety of foods and the recommended number of servings from each food group of the MyPlate can get the nutrients they need in sufficient quantities to support health.
Macronutrients
| Carbohydrates | Carbohydrates are the primary source of energy for the body. Carbohydrates, together with protein, fat and alcohol, are the primary sources of energy (calories) in the diet. Most carbohydrates and proteins yield 4 calories per gram. Fat provides 9 calories per gram and alcohol provides 7 calories per gram. Carbohydrates are found in a wide variety of foods and beverages. Carbohydrate-containing foods include fruits, vegetables, dry beans and legumes, milk and milk-based products, and grain foods. Vegetables, legumes and grain foods including rice, pasta, bread, cereals and oats, are sources of complex carbohydrates. Simple sugars naturally occur in foods, including fruit and honey. Sugar is also added to a variety of foods, such as in jams, jellies, desserts and candy. The carbohydrates in beverages are primarily simple sugars. Some naturally occur in beverages, such as lactose in milk and fructose in 100% juice. Sweetened beverages, such as regular and mid-calorie soft drinks, sweetened tea, flavored milks and juice drinks, contain added sugars. Approximately 45-65% of total daily calorie intake should come from carbohydrates. Experts agree that the majority of carbohydrates in your diet should come from whole fruits, vegetables, whole grains, low-fat dairy products, beans and legumes, and advise to limit carbohydrates from refined grains and added sugars. |
| Fat | Fats, also called lipids, provide the most energy per gram of any macronutrient (9 calories per gram) and are the body's primary form of energy storage. Fats also help the body absorb fat-soluble vitamins. Additionally, essential fatty acids, linoleic acid (omega-6) and linolenic acid (omega-3), play critical roles in immune function and vision, and are also involved in cell membrane production. Even though fats and oils are a necessary part of a healthful diet, the type of fat consumed is important. High intake of saturated fats, trans fats and cholesterol may increase the risk of coronary heart disease. More healthful are mono- and polyunsaturated fats, which are found in liquid vegetable oils including soybean oil, canola oil, olive oil, corn oil, safflower oil and foods such as walnuts, avocados, flaxseed and fatty fish (salmon, trout, herring). Many foods contain fat in varying amounts. Meat, poultry, fish, eggs, cheese, dairy products, baked goods, chocolate, salad dressings, oils, margarine, egg yolks, sauces, nuts, nut butters and avocados contain fat. Certain beverages such as milk (excluding skim milk), milk-based beverages, soy-based beverages also contain varying amounts of fat. Fat, like protein and carbohydrates and alcohol, contain calories, so it's important not to overdo even the healthiest of fats. Most health experts recommend limiting total daily fat to 20-35% of total daily calories. Limiting consumption of saturated fats is also recommended. Consuming a diet that is too low in fat, less than 20% of calories, may increase the risk of inadequate vitamin E and essential fatty acid intake. |
| Protein | Protein is the major structural component of soft tissue, organs and muscles. Amino acids, the building blocks of protein, are also needed to produce and maintain cell membranes, hormones, blood cells, body cells, immune factors, and enzymes essential for body processes like the digestion of food. Amino acids can also be a source of energy for the body, providing 4 kilocalories per gram. However carbohydrates are a more efficient, and preferred, energy source. Protein is found in both animal and plant foods. Meat, poultry, fish, eggs, milk and milk-based products are the primary animal sources, while dry beans, legumes, nuts, soy and, to a lesser degree, some whole grains are plant-based protein sources. Protein needs are based on body weight. Most healthy adults require 0.8 grams of protein per kilogram of body weight, or about 3.5 grams for every 10 pounds. A diet that provides 10-15% of your total daily calories as protein will generally meet your body's needs. For an individual who consumes a 2000 calorie diet, this translates to 50 - 75 grams of protein per day. Most Americans consume far more than this each day. Protein needs increase for endurance athletes and those who maintain a rigorous training schedule -- to about 1.2-1.4 grams of protein per kilogram of body weight. |
Vitamins
| Vitamin A | Vitamin A is a fat-soluble vitamin best known for its role in vision. It also plays a role in the maintenance of body cells, reproduction, growth, fetal development and immune function. Beta-carotene, a pigment that gives carrots and sweet potatoes their distinctive orange color, belongs to a group of compounds called carotenoids that the body can convert to vitamin A. In addition to acting as a precursor for vitamin A, carotenoids also act as antioxidants in the body. Vitamin A is also found in the fat of liver, fish, fish oils, eggs and yogurt made with whole milk. Carotenoids are found in yellow-orange and dark green vegetables and some fruits such as carrots, sweet potatoes, winter squash, mangoes, cantaloupe, peaches, apricots, broccoli, spinach and other leafy greens. Vitamin A is found in whole milk and milk-based beverages made from whole milk. Reduced fat, low-fat, skim and soy-based beverages are not natural sources of vitamin A, but can be fortified with the vitamin. Carotenoids are found in rich-colored vegetable juices, including carrot and tomato juice. The recommendation for vitamin A is 700-900 Retinol Activity Equivalents (RAEs). RAEs encompass both vitamin A and carotenoids. Because vitamin A is fat-soluble and is stored in tissues, it can build up in your body and become quite harmful if over-consumed. |
| Folate | Folate, also called folic acid or folacin, is a coenzyme involved in DNA synthesis and in metabolism of nucleic and amino acids. It is necessary for red blood cell production and DNA synthesis and cell division, which is especially vital for a developing fetus. Folate is found in green, leafy vegetables, sprouts, dry beans and legumes, organ meats and some citrus fruits. Ready-to-eat breakfast cereals, milk and bread are fortified with folate. Beverage sources include orange juice, grapefruit juice, tomato juice, milk and milk-based beverages. The recommendation for folate is 400 micrograms per day of dietary folate equivalents (DFE) for all adults. Dietary folate equivalents include both folate and folic acid. Pregnant women should consume 600 micrograms daily of dietary folate equivalents, and lactating women should obtain 500 micrograms daily of DFEs. Women of childbearing age, in particular, need to consume adequate folate because of its role in cell division and fetal development. For both men and women, insufficient folate can lead to malformed red blood cells and impaired oxygen transport. When red blood cells are malformed and body tissues aren't getting enough oxygen, this may result in anemia coupled with feelings of fatigue and weariness. |
| Vitamin C | Vitamin C, also called ascorbic acid, is a water-soluble vitamin necessary for wound healing, immune function, and the synthesis of hormones, amino acids and collagen. Collagen is a protein found in connective tissue, bone, teeth, tendons and blood vessels. Vitamin C also functions as an antioxidant, helping eliminate potentially harmful free radicals from the body. Food sources of vitamin C include citrus fruits, green peppers, cauliflower, broccoli, cabbage, potatoes, tomatoes, strawberries, papayas, and fortified ready-to-eat breakfast cereals. Beverages such as 100% juices, especially citrus juices like orange and grapefruit juice and tomato juice, some juice drinks and fortified juice drinks contain vitamin C. The recommendation for vitamin C is 60 milligrams per day for most women and 75 milligrams per day for most men. Exceptions include smokers, who are recommended to add an extra 35 milligrams of vitamin C daily to help combat the stress from cigarette smoke, and lactating women, who need 100 milligrams per day to provide for the additional needs of their infants. For pregnant women, the recommendation is 70 milligrams per day. |
| Vitamin D | Vitamin D, also called calciferol, is a fat-soluble vitamin obtained through both sunlight and dietary sources. Functionally, Vitamin D acts as a hormone that maintains concentrations of calcium and phosphorus in the blood by enhancing or decreasing absorption of these minerals in the small intestine. Vitamin D also regulates bone metabolism and the deposition of calcium into bones. Vitamin D-rich foods include fatty fish like sardines and salmon. In the U.S., fortification with vitamin D is required for fluid milk and permitted in some other foods and beverages, including ready-to-eat breakfast cereals, milk-based products, soy-based beverages and calcium-fortified juices. The Recommended Dietary Allowance (RDA) for vitamin D is 600 International Units (IUs) per day for all North Americans 1 to 70 years of age, including women who are pregnant or lactating, and 800 IU per day for people age 71 and older. The recommendation for those 71 and older is higher to account for potential changes in people's bodies as they age. The RDA represents the value sufficient to meet the needs of virtually all persons. The upper safe level intakes (UL) for vitamin D is 4,000 IUs per day. This represent the high end of the scale of intakes and should not be misunderstood as amounts people need or should strive to consume. At intakes of vitamin D above the UL, risk for harm begins to increase. |
| Vitamin K | Vitamin K is a fat-soluble vitamin known as the clotting vitamin, because without it blood would not clot. Studies also suggest that it is an important nutrient for maintaining bone health, particularly in the elderly. Like all fat-soluble vitamins, vitamin K is stored in the body. Dietary sources of vitamin K include cabbage, cauliflower, spinach and other green leafy vegetables, cereals, soybeans, and other vegetables. Vitamin K is also made by the bacteria that line the gastrointestinal tract. Specific recommendations depend on age, gender, and other factors (such as pregnancy). The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods. The U.S., the Institute of Medicine recommends American adults women age 19 and older consume 90 micrograms of vitamin K per day and men consume 120 micrograms/day. |
Minerals
| Calcium | Calcium is a mineral that accounts for 1-2% of human body weight. It is the primary component of bones and teeth and also helps form and maintain bones. Besides its importance in bone health, calcium plays a role in a variety of other body processes including muscle and nerve function, glandular secretion and blood clotting. Milk, and milk products like cheese, yogurt, ice cream and foods made with milk, provides a majority of calcium in most American diets. However, leafy greens, broccoli, sardines, canned salmon, tofu and legumes are also notable calcium sources. Many foods and beverages such as juices, soy-based beverages and water are now calcium fortified, so check the label for calcium content. The daily calcium recommendation for children 4-8 years of age is 800 milligrams. Kids and teens ages 9-18 need 1,300 milligrams while men and women ages 19-50 need 1,000 milligrams of calcium daily. Adults over age 50 require 1,200 milligrams of calcium daily. Pregnant and lactating females ages 14-18 need 1,300 milligrams per day; those ages19 and above need 1,000 milligrams of calcium per day. |
| Phosphorus | Phosphorus, or phosphate, is a mineral found throughout the body. Phosphorus is a major structural component of bones and biological membranes. It helps to maintain normal blood acidity (pH), supports tissue growth and participates in the temporary storage and transfer of energy produced by metabolic processes. High protein foods like meats, cheeses, nuts and grains supply most of the dietary phosphorus in the human diet. For example, 8 fluid ounces (240 milliliters) of fat-free milk has about 250 mg. of phosphorus, while orange juice, which is protein-free, has 27 mg. of phosphorus per 8 fluid ounces (240 milliliters). Soft drinks are also relatively low in phosphorus. For example 8 fluid ounces (240 milliliters) of Coca-Cola has about 41 mg. of phosphorus, which comes from the small amount of phosphoric acid added to help provide a tangy taste. The recommendation for phosphorus is 700 milligrams per day for all adults over age 18, including pregnant and lactating women. Typically, American adults consume about 1,000-1,600 milligrams of phosphorus daily, and phosphorus deficiency is very uncommon in healthy adults. Inadequate phosphorus intake may contribute to bone loss, weakness or loss of appetite. |
| Magnesium | Magnesium is involved in over 300 enzyme systems and is a structural component of bones. It is required for energy production, heart and nerve function, for supplying the compounds necessary for DNA and RNA synthesis during body cell replication and for keeping potassium levels consistent. Magnesium is found in whole grains, broccoli, potatoes, squash, beans, nuts and seeds. Meat, milk and chocolate also supply some magnesium, although animal sources typically contain less magnesium than plant sources. Beverages including milk and milk-based products, tap water with a high mineral content and coffee may contain magnesium. The adult recommendation for magnesium is 310-420 milligrams daily for adults over age 18 and increases to 360-400 milligrams daily during pregnancy, and 320-360 milligrams daily during lactation. The recommended intake levels for women are slightly lower than men (about 320 milligrams versus 420 milligrams daily). On average, men and women consume about 100 milligrams less magnesium than the recommended amount. |
| Potassium | Potassium an electrolyte found primarily inside cells and is required for normal cell function. It also helps to regulate fluid balance and blood pressure, and is involved in neural transmission, muscle contraction and heart function. Foods high in potassium include bananas, cantaloupe, grapefruit, oranges, juices, molasses and potatoes. Beverages such as 100% fruit juice, especially tomato, carrot and orange juice, can also contribute to daily potassium needs. Although potassium is found in a wide range of foods, especially fruits and vegetables, diets in the U.S. tend to be low in potassium. The potassium recommendation for all adults is 4.7 grams per day, but the average intake for adults in the U.S. is about half that much. During pregnancy, the recommendation remains 4.7 grams per day, but increases to 5.1 grams per day during lactation. |
| Sodium | Sodium is an electrolyte that plays a critical role in the body's fluid balance. Sodium works with other electrolytes like potassium to maintain blood volume and fluid balance. It is a major player in blood pressure regulation, aids in nerve function and works to transport molecules across cell membranes. Because sodium is an essential nutrient for most living organism, almost all foods naturally contain small amounts. Most beverages, including milk, water, most juices and even most soft drinks, contain small amounts of sodium. In fact, nearly all the sodium in soft drinks comes from the water used to make them. Sodium is an essential part of the diet. However, over-consumption of salt and sodium-containing processed foods like canned foods, lunch meats and snack foods can be a problem for some individuals. Because diets high in sodium can increase the risk of high blood pressure (hypertension) in some people, The Institute of Medicine recommends limiting sodium intake to 2.3 grams per day - which is less than half the amount typically consumed by most U.S. adults. |
Other Nutrients
| Water | Without water, the body can't survive. That's why water, like protein and vitamins, is considered an essential nutrient. On average, water comprises about 60% of a person's body weight. It is needed to transport nutrients and oxygen to cells and waste products out of cells. It is needed to regulate body temperature and to act as a solvent for chemical reactions that occur inside the body cells. It is also part of the solutions that cushion organs, lubricate joints and moisturize skin. Beverages are the primary source of fluid for the body, but foods also contain water. About 80% of people's total water intake comes from drinking water and beverages and the other 20% is derived from food. The Institute of Medicine of the National Academy of Sciences (IOM) concluded in its 2004 Report on water needs that women need approximately 11.5 cups of total fluid a day from beverages and food while men need approximately 16 cups day. Most people can meet their daily hydration needs with their normal drinking behavior. Although age, physical activity level, climate may affect hydration status. Learn more about special hydration considerations. Learn more. |
| Fiber | Fiber is a type of carbohydrate found in plants and may be classified as soluble or insoluble. Soluble fibers dissolve in liquids and are often used in foods to add texture and consistency. Insoluble fibers don't dissolve but hold onto water and help move waste through the intestinal tract. Fiber is found in plant foods, such as fruits, vegetables, legumes, grains, nuts and seeds. Whole grains usually contain more fiber than their refined counterparts. And whole fruits and vegetables usually contain more fiber than their juice counterparts. Some soy-based beverages, juices, and yogurt drinks may have added fiber - check the label to be sure. Despite all the health benefits of consuming fiber-rich foods and beverages, most people don't meet their recommended fiber intake. While experts recommend consuming 25-38 grams of fiber daily, on average, Americans usually eat about half that amount. Although most people don't get enough fiber, eating more than 50-60 grams of fiber a day may decrease vitamin and mineral absorption and could cause stomach upset. |