9.1.1 Food Groups

• Food groups needed in the diet


  • Carbohydrates
  • Proteins
  • Fats
  • Vitamins (e.g. Vitamin C and D)
  • Minerals (e.g. iron and calcium)
  • Fibre
  • Water
• Carbohydrates


  Source of energy
• Carbohydrate sources


  • pasta
  • rice
  • sugar
  • vegetables
  • potatoes
• Proteins


  For growth and repair
• Protein sources


  • Meat
  • fish
  • eggs
  • pulses
  • nuts
• Lipids/Fats


  • Source of energy (long term store)
  • Insulation
  • To make cell membranes
• Lipid/Fat sources


  • butter
  • oil
  • nuts
• Fibre


  • Prevents constipation and colon cancer
  • Cannot be digested so helps to provide bulk (roughage) for the intestine
  • Helps with peristalsis (muscle contraction of intestines)
• Fibre sources


  • vegetables
  • whole grains
  • cereals
• Water


  • Acts as a SOLVENT (substances can dissolve in it to be transported)
  • Required for chemical (metabolic) reactions in the body
  • Acts as a lubricant to help substances move through the oesophagus
• Vitamin C


  • Needed to make collagen proteins in skin, hair and gums
  • Lack of Vitamin C in the diet can cause a disease called SCURVY
• Vitamin C sources


  • citrus fruits such as lemons, limes
• Vitamin D


  • Needed to help absorb calcium
  • Lack of Vitamin D can cause a disease called RICKETS
• Vitamin D sources


  • oily fish
  • eggs
  • liver
  • dairy products
  • Made naturally in the body using sunlight
• Calcium


  • Needed for strong teeth and bones and to clot blood
  • Lack of calcium in the diet can cause weak and brittle bones
  • Lack of calcium can lead to osteoporosis in later life
• Calcium sources


  • milk
  • cheese
  • egg
  • yogurts
• Iron


  • Needed to make haemoglobin which carries oxygen in red blood cells
  • Lack of Iron in the diet can cause a disease called ANAEMIA
  • Women between the ages of ~12 and 50 need extra iron in their diet as they lose blood during their monthly period
• Iron sources


  • red meat
  • liver
  • leafy green vegetables like spinach