Nutrition

• • Macronutrients - large molecules required in large quantities (e.g carbohydrates, proteins, fats)
• • Micronutrients - small molecules required in small quantities (e.g vitamins, minerals)
• Carbohydrates


  main source of energy for the body needed for brain function, muscle, nerve and tissue development
• Simple Carbohydrates food sources


  sucrose, fruit, money and milk
• Complex Carbohydrates food sources


  wholegrain cereals, vegetables, legumes and fruit
• Fibre


  to regulate the digestive system
• Fibre food sources


  nuts, seeds, fruits, vegetables, legume, wholegrains
• proteins


  important for the increase in the number and size of cells in the body. main nutrient required for the growth and maintenance of organ and muscle tissue.
• Protein food source


  red meat, poultry, fish, eggs, milk, legumes, nuts and seeds
• 4 types of fats

  Saturated, trans, monounsaturated, polyunsaturated
• water


  distribution of nutrients and oxygen throughout the body, needed for cellular respiration to create energy
• calcium


  required for hard tissue formation, which helps development of strong bones and teeth
• iron


  needed for the production of haemoglobin which is needed to transport oxygen in the blood
• iron food sources


  red meat, wholegrain cereals, tuna
• sodium food sources


  table salt, cured meats, cheese, fish
• sodium


  regulation of blood pressure, blood volume, and body fluids
• phosphorus


  works with calcium to build stronger bones and teeth
• there are 16 kJ of of energy per gram of carbohydrates
• Vitamin A


  required for cell division and growth, also involved in the development of healthy skin, and other of the body's soft tissues
• Vitamin A food sources


  raw carrot, sweet potato, squash, spinach and rockmelon
• Vitamin D


  required for the absorption of calcium and phosphorus
• Vitamin D food sources


  cream, cheese, whole eggs, liver, salmon and fortified margarine
• Vitamin C


  Important for the formation of collagen, and structure of tissues. important in promoting the absorption of iron.
• Vitamin C food sources


  citrus fruits, broccoli, and strawberries
• B group vitamins


  important in metabolising or converting macronutrients into energy
• Vitamin B9


  Folate, important in dna synthesis. plays a role in the development of red blood cells, required for cell division and formation.
• Vitamin B12


  Involved in he formation of red blood cells and works with folate to ensure cells are the right size and shape.
• Vitamin B9 food sources


  liver, yeast, dark leafy greens, vegetables, legumes and some fruits
• Vitamin B12 food sources


  liver, kidneys, yoghurt, milk, eggs, fish, clams, oysters, salmon and sardines
• saturated fats


  considered a bad fat, increases LDL cholesterol and contributes to cardiovascular disease
• unsaturated fats

  considered a good fat as it decreases LDL cholesterol and reduces the risk of cardiovascular disease
• trans fats


  Increases LDL cholesterol and can decrease HDL cholesterol which can contribute to cardiovascular disease, can interfere with cell membranes and increase insulin resistance
• trans fats food sources


  commercially produced pies, pastries, and cakes