Carboydrates

• All carboyhdrates come from plant sources.Through the process of photosynthesis,plants use sunglight and carbon dioxide gas from the air to make their own food.We then eat these plants as carbohydrates.
• Carbohydrates are made up of three elements,1.Carbon 2.Hydrogen and 3.Oxygen
• Carbon,Hydrogen and Oxygen combine to form simple sugars,e.g.glucose
• These simple sugars link or combine together to form long chains of starch
• During digestion,these long chains of starch are broken down by enzymes into simple sugars so that they can be eaten by the body
• Carbohydrates come from three different groups.1.Sugar 2.Starch 3.Dietary fibre
• The sources where you can find sugar is in table sugar,honey,sweets,biscuits,jam and cakes
• The sources where you can find starch is in cereals,e.g.wheat and rice,bread,potatoes,flour and pasta
• The sources where you can find Dietary fibre is in whole cereals,wholemeal bread and fruit and vegetables(particularly with the skin)
• One function is carbohydrates supply most of the body's heat and energy
• Another function of carbohydrates is that excess carbohydrates are stored as fat(adipose tissue)which insulates(protects) the body
• The last function of carbohydrates is that dietary fibre is vital for the movement of waste through the intestines,prevents constipation and helps prevent diseases of the bowel,e.g.bowel cancer
• Sugar is a form of carbohydrate that can be called many different names,e.g. glucose,fructose,sucrose and maltose.Too much sugar in the diet can cause obesity and dental decay.
• What is dietary fibre vital for?

  The movement of waste through the intestines
• High-sugar foods-such as cakes,biscuits and fizzy drinks-are called empty calories foods,as they provide kilocalories but few other nutrients.These foods should be avoided.
• Many foods,e.g.ketchup have hidden sugars.They may not taste sweet but are very high in sugar.Always examine packaging for hidden sugars they may be listed as glucose,fructose,sucrose,honey or treacle.
• What are empty calorie foods?

  Foods that provide kilocalories but few nutrients
• The ways to reduce sugar intake is to replace sugary snacks with nuts and fresh fruit. Avoid sugary drinks.Water is much better.Avoid sweets,cakes,biscuits and desserts.Use artificial sweeteners,e.g.Splenda or Canderel instead of table sugar for baking and sweetening hot drinks
• Dietary fibre is also called roughage or cellulose.Fibre is found in unprocessed foods,such as wholegrain cereals and fresh fruit and vegetables(with the skin).Fibre helps to prevent constipation and other diseases of the bowel,such as cancer.
• Fibre is not digested by the body.Instead it absorbs water as it passes through the digestive system,building up waste and allowing it to pass through the intestine more easily.
• To increase fibre in the diet,avoid refined carbohydrate foods.Eat wholegrain carbohydrates instead,e.g.brown bread vs white.Choose high-fibre breakfast cereals,e.g. porridge or bran flakes.Eat plenty raw fruit and vegetables(with the skin) and eat nuts or dried fruit,e.g.raisins,apricots or prunes
• The RI (Reference Intake) for fibre is 25 and 35g per day
• What is Nitrogen needed for?


  Its needed for the growth and repair of every cell in the body
• What other two nutrients provide heat and energy for the body?

  Protein and Fats