balanced diet

• Foods normally have a mix of different nutrients in them not just one
• 100 grams of wholemeal bread contains about 250 calories, 41 grams of carbohydrates, 13 grams of protein, 3 grams of fat, as well as lots of fiber, a couple of vitamins and a few mineral irons
• Main nutrient groups that make up the large majority of our diet

  • Carbohydrates
  • Lipids
  • Proteins
• Carbohydrates

  Found most in starchy foods like bread, pasta and potatoes, as well as in fruits and vegetables. Provide us with most of the energy we need to carry out chemical reactions and move around.
• Lipids

  Fats and oils. Fats are lipids that are solid at room temperature, oils are lipids that are liquid at room temperature. Found in oily fish, nuts, seeds, dairy products and avocados. Provide energy and act as a longer term store of energy. Also insulate us and protect our organs.
• Proteins

  Found in nuts, seeds, meat, fish, legumes like lentils and beans. Act as building blocks for growth and repair of damaged tissue. Can also be used for energy in emergencies.
• Vitamins and minerals

  • Vitamins (organic molecules made by living organisms)
  • Minerals (inorganic, simpler molecules)
• Vitamin A

  Found in liver and leafy vegetables. Needed for good vision and to keep skin and hair healthy.
• Vitamin C

  Found in fruit and vegetables, especially citrus fruits like oranges. Prevents scurvy.
• Vitamin D


  Can be made by the body using sunlight, also found in eggs and oily fish. Helps absorb calcium.
• Calcium

  Found in dairy products and leafy vegetables. Needed for strong bones.
• Iron


  Found in red meat, spinach and beans. Important component of hemoglobin which transports oxygen in red blood cells. Lack of iron can lead to anemia.
• Fiber


  A type of carbohydrate found in wholemeal foods, fruits and vegetables. Helps food move through the intestines properly.
• Water


  Obtained from drinks and foods like oranges and strawberries. Needed for chemical reactions and makes up about 70% of the body. Continuously lost through breathing, sweating and urinating.
• The learning platform at www.anki.com has videos, practice questions and progress tracking for sciences and maths