intro nutrients

• nutrients are substances that provide nourishment essential for the maintenance of life and growth
• six categories of nutrients

  carbohydrate ( including fibre )

  protein

  fats

  vitamins

  minerals, such as calcium, sodium and iron

  water
• macronutrient - carbohydrates, proteins and fats needed in large amounts by body
• energy is measured in kilojoules or calories
• micronutrient - vitamins and minerals required in small quantities but still important to maintain good health
• carbohydrate is the main provide fuel for the body, 55% of needs
• glucose is preferred fuel for energy, carbohydrates are rich in glucose. Carbohydrate is main source energy need.

  glucose are broken down into KJ(kilojoules) and enter blood stream for cells to use.

  unused KJs are stored as adipose tissue (fat)
• complex carbohydrates - release energy slower leaving us feel full and energised for longer

  simple carbohydrates - contain fewer nutrients but high in energy, not good for us. they release energy quickly but used up fast leaving us feeling tired
• fibre

  healthier form of carbohydrate (complex) found in plant. provides energy that release slowly. also found in plant carbohyrates and require to keep us healthy

  • benefits - makes up most of our faeces, no constipation
  • slow down glucose absorption- energy for longer
  • fell full so dont over eat- discretionary food (food we dont need for nutrition )
• food rich in fibre

  • fruits and vegetables
  • grains and seeds
  • wholemeal breads
  • nuts
  • cereal
• protein

  main function- build, maintain and repair body cells

  second function - fuel for producing energy when we run out of glucose around 20%

  excess protein that is eaten is stored as fat

  protein is made up of different amino-acid.

  11 non essential amino acid - made in our body

  9 essential amino acidd that we must get from protein we eat

  complete protein contain all 9 essential amino acids in amount required for growth

  food rich in protein

  • meat(chicken, beef, pork)
  • fish
  • egg
  • nuts
  • wholegrain cereal
  • tofu
  • milk
  • cheese
• fats

  4 types of fats, monounsaturated, polyunsaturated, saturated and trans fat

  known as lipids

  excellent source of energy providing 25%

  but used until all carbohydrate have been used as carbohydrate is preferred source of energy.

  fat is required for development and maintenance of cell membranes

  cell membrane maintains structure of cells and allowing the transport of nutrients, gases and waste into and out of cells
• fat - monounsaturated fat ( good fat)

  low density lipoprotein (LDL, bad cholesterol), decreasing risk of atherosclerosis - deposition of fatty material on inner wall of arteries and cardiovascular disease

  source of food

  • olive oil
  • avocado
  • canola oil
  • nuts - hazelnuts, almonds
• fat - polyunsaturated fats (good fats)

  two categories of fats, omega-3 and omega-6

  lower LDL cholesterol in blood stream and increase (good cholesterol) therefore reducing risk of cardiovascular disease

  omega 3 - promote elasticity of blood vessels and prevent blood cloth, which can decrease risk of heart attack and stroke

  omega 3 - fish, tuna and salmon, soy oils

  omega 6 - nuts - walnuts, seeds and oil from corn
• fat - saturated fat (bad fat)

  increase cholesterol levels in blood and can therefore contribute to cardiovascular disease in long term

  source of food

  • animals - fat on meat, full cream milk and cream and cheese
• fat - trans fat ( bad fat )

  created when liquid oil is converted into solid fats by process called hydrogenation

  increase risk of cardiovascular disease

  interfere cell membrane

  high blood glucose levels.

  source of food

  • pies
  • cakes
  • pastries
  • butter
• carbohydrates, protein and fat and energy

  main source energy using up the simple then complex carbohydrate first

  then body will use up the fat in the body. (weight loss)

  lastly protein as an energy, this is not good as it will burn up the muscle in your own body