Nutrients Table

• What is protein needed for?

  Growth and repair; it’s also used to make hormones, antibodies and enzymes.
• In which foods can protein be found in?

  Meat, fish, cheese, eggs, pulse vegetables (peas, beans and lentils), cereal foods.
• What is fat needed for?

  Warmth and energy; protects bones and kidneys from physical damage; provides vitamins A, D, E and K.
• In which foods can fat be found in?

  Saturated fats: butter, lard, cheese, oily fish and fatty meat

  Unsaturated fats: flower and seed oils, margarine, olive oil , rapeseed oil
• What are carbohydrates needed for?

  Energy and to get rid of waste products (dietary fibre).
• In which foods can carbohydrates be found in?

  Sugars (simple): syrup, sweets, chocolate, honey, fizzy drinks, etc

  Starches (complex): cereal foods (rice, pasta, bread, flour products, couscous), yams, bananas, pulse vegetables
• In which foods can calcium be found in?

  Dairy foods, dark green vegetables, fish with bones, almonds and brazil nuts
• In which foods can iron be found in?

  Wholemeal bread and breakfast cereals; dark green vegetables, red meats, offal, pulses
• What is vitamin A needed for?

  Healthy eyesight and to aid vision in dim light; healthy skin and resistance to infection.
• In which foods can vitamin A be found in?

  Milk, cheese, butter, egg yolk, liver, kidney, oily fish, vegetable fat spreads, dark green leaves of cabbage, spinach, kale, lettuce, orange/yellow/red vegetables and fruits.
• What is vitamin B needed for?

  To help release energy; keeps skin, digestive and nervous system healthy.
• In which foods can vitamin B be found in?

  Wholegrain cereal foods, most fruit and vegetables, meat, fish, dairy products, pulses, nuts.
• What is vitamin C needed for?

  To make collagen - which is required for the structure and function of skin, cartilage and bones. It helps heal cuts and wounds and can also help with the absorption of iron.
• In which foods can vitamin C be found in?

  Fruits (especially citrus fruits) and vegetables, black currants, kiwi, guavas, brussels sprouts, cabbage, broccoli
• What is vitamin D needed for?

  To help calcium make strong bones and teeth.
• In which foods can vitamin D be found in?

  Oily fish, meat, egg yolks, butter, vegetable fat spreads
• What is fibre needed for?

  To help the digestive system work well.
• In which foods can fibre be found in?

  All fruit and vegetables (preferably with skins); wholegrain cereal foods
• What is water needed for?

  • To control body temperature
  • For chemical reactions in your body
  • Removes waste products from your body
  • Keeps mucous membranes moist and healthy
  • Keeps skin moist and healthy
  • Needed for all body fluids
  • Found in all body cells
• In which foods can water be found in?

  Fruits, vegetables, milk, etc