hn nutrition

• Categories of nutrients


  • Macronutrients
  • Micronutrients
  • Water
• Macronutrients


  • Required in large amounts
• Micronutrients


  • Required in moderate amounts
• Water


  Tailored according to each individual's needs
• Carbohydrates


  Provide the body with energy, broken down into simple sugars (e.g. glucose) which are absorbed into the bloodstream and used as energy
• Carbohydrate sources


  • brown rice, wholemeal noodles, bread, potato, pasta, cereal
• Protein


  For growth and development, and strengthening of muscles, can also be a good source of energy, required to produce hormones, enzymes and antibodies
• Protein sources

  • fish, chicken, lean meat, eggs, soybean, tofu, nuts

  
• Nutrients


  Divided into 3 main categories according to the amount required by the body
• Macronutrients


  • Required in large amounts
• Micronutrients


  • Required in moderate amounts
• Water


  Tailored according to each individual's needs
• Fats


  Provide body with energy and warmth, protect organs, carbohydrates and protein will be converted to fats when in excess, unsaturated fat should be preferred over saturated fat
• Carbohydrates


  Function: Provides the body with energy
• Saturated fat sources


  • butter, meat fat
• Protein


  Function: For growth and development, and strengthening of muscles
• Unsaturated fat sources


  • fatty fish (e.g. salmon, tuna), olive oil, avocado, margarine
• Vitamin A


  For healthy skin and eyes
• Fats


  Function: Provide body with energy and warmth, protects organs
• Vitamin A sources


  • Carrots, pumpkins, tomato
• Saturated fat sources


  • butter
  • meat fat
• Vitamin B


  Helps body release energy from food, for healthy nervous system
• Unsaturated fat sources


  • fatty fish (e.g. salmon, tuna)
  • olive oil
  • avocado
  • margarine
• Vitamin B sources


  • Brown rice, eggs, dairy products
• Vitamin C


  Strengthen immune system and assist in wound healing
• Vitamin A


  Function: For healthy skin and eyes
• Vitamin C sources


  • Citrus fruits (e.g. orange, guava), broccoli
• Vitamin A sources


  • Carrots
  • pumpkins
  • tomato
• Vitamin D


  Strengthen bones and teeth
• Vitamin B


  Function: Helps body release energy from food, for healthy nervous system
• Vitamin D sources


  • Milk, cheese, egg yolk, exposure to sunlight
• Vitamin E


  Protects cell membranes from destruction
• Vitamin B sources


  • Brown rice
  • eggs
  • dairy products
• Vitamin E sources


  • Green leafy vegetables, nuts, vegetable oil
• Vitamin K


  Assists with blood clotting
• Vitamin C


  Function: Strengthen immune system and assist in wound healing
• Vitamin K sources


  • Green leafy vegetables, liver, meat, fish, eggs
• Vitamin C sources


  • Citrus fruits (e.g. orange, guava)
  • broccoli
• Iron


  Production of new red blood cells
• Vitamin D


  Function: Strengthen bones and teeth