Last updated: December 9, 2024

Nutrients are found in food and help your body work as it should. Learn about carbohydrates, fats, proteins, vitamins, minerals and antioxidants.

Find out about carbohydrates, including their functions, where to find them and how to make healthy choices: 

• Carbohydrates (Government of Canada)

Fibre

Read about where fibre is found, how much you need and why it’s important:

• Fibre and your health (HealthLinkBC File #68h)
• Getting enough fibre

Sugars

Sugar is a type of carbohydrate found naturally in foods like fruits, vegetables and milk. It is also added to foods for taste, texture and colour. Some packaged foods and drinks contain a lot of added sugar. Use the nutrition facts table and list of ingredients on the food label to find out how much sugar is in a food. The food label will also tell you what types of sugar are in a product.

• Added sugars
• Canada’s food guide: Sugary drinks
• Comparing sugar substitute
• Canada’s food guide: Sugar substitutes and healthy eating

Read about dietary fat, where it’s found, and how to choose healthy types:

• Dietary fats and your health (HealthLinkBC File #68f)
• Healthy eating: Cutting unhealthy fats from your diet

Learn about protein, including why it’s important, how much you need and where to find it:

• Eating protein
• Quick nutrition check for protein
• Quick nutrition check for protein: Sample menu

Find out about functions and sources of vitamins and minerals and when you might need a supplement:

• Minerals: Their functions and sources
• Vitamins: Their functions and sources
• Choosing a vitamin and mineral supplement

Calcium and vitamin D 

Learn about calcium and vitamin D, including why you need them, where to find them, and how much to aim for: 

• Calcium and your health (HealthLinkBC File #68e) 
• Non-milk sources of calcium 
• Getting enough calcium and vitamin D 
• Vitamin D and your health (HealthLinkBC File #68n)

Folic acid

Find out about folic acid, including its role in preventing birth defects, how much you need and where to find it: Pregnancy and folic acid (folate): 

• Preventing neural tube defects (HealthLinkBC File #38c) 
• Getting enough folic acid (folate)

Iron

Read why iron is important for your health, how much you need and what foods contain it: 

• Iron and your health (HealthLinkBC File #68c) 
• Iron in foods (HealthLinkBC File #68d) 
• Getting enough iron

Potassium

Find out why you need potassium, how much to aim for, who may need to limit potassium and what foods contain it: 

• Food sources of potassium 
• Low-potassium foods

Sodium

Read about sodium, how too much can lead to high blood pressure and ways to lower your intake:

• Food sources of sodium 
• Healthy eating guidelines for lower sodium eating

Vitamin B12

Learn about vitamin B12, why you need it, how much to aim for and what foods contain it: 

• Quick nutrition check for vitamin B12

Antioxidants

Learn what antioxidants are, how they can benefit your health and what foods contain them:

• Antioxidants and your diet