VCE different nutrients

• Nutrients


  • Carbohydrates
  • Protein
  • Monounsaturated fats
  • Polyunsaturated fats
  • Saturated fats
  • Fibre
  • Water
  • Calcium
  • Phosphorous
  • Sodium
  • Iodine
  • Vitamin A
  • Vitamin D
  • B-Group Vitamins
• Carbohydrates - simple


  Quickly digested and absorbed as sugar
• Carbohydrates - complex


  Slowly digested and absorbed
• Food sources of simple carbohydrates


  • Honey
  • Milk
  • Table sugar
• Food sources of complex carbohydrates


  • Breads
  • Cereals
• Fibre


  Presents constipation by adding bulk to faeces
• Food sources of fibre


  • Wholegrain bread
  • Brown rice
  • Bananas
• Protein


  Building block for the tissues of the body
• Food sources of protein


  • Fish
  • Beans
  • Eggs
• Monounsaturated fats


  They lower the level of bad cholesterol without lowering good cholesterol
• Food sources of monounsaturated fats


  • Avocados
  • Nuts
• Polyunsaturated fats


  Contains omega-3 and omega-6 which are essential fatty acids
• Food sources of polyunsaturated fats


  • Fish
  • Seafood
• Saturated fats


  Concentrated source of energy, can lead to weight gain and cholesterol build up in arteries
• Food sources of saturated fats


  • Butter
  • Cheese
• Trans fats


  Unhealthy, increase risk of heart disease
• Food sources of trans fats


  • Fried foods
  • Cakes
  • Chips
• Water


  Needed for the function of the body, medium for chemical reactions, aids in the regulation of body temperature
• Calcium


  Works with phosphorous to harden teeth and bones, involved in the release of energy and muscle contractions
• Food sources of calcium

  • Milk
  • Cheese
  • Yogurt
• Phosphorous


  Works with calcium to harden teeth and bones, involved in the release of energy and muscle contractions
• Food sources of phosphorous


  • Meat
  • Eggs
  • Whole grains
  • Legumes
• Sodium


  Needed for metabolism and thyroid function
• Iodine


  Needed for growth and the maintenance of eyes and skin
• Food sources of iodine


  • Seafood
  • Dairy
• Vitamin A


  Needed for the formation of collagen to maintain healthy teeth, bones, and blood
• Food sources of vitamin A

  • Dark green vegetables
  • Orange vegetables
  • Yellow fruits
• Vitamin D


  Needed for strong bones
• Food sources of vitamin D


  • Oily fish
  • Egg yolks
  • Fortified foods
• 1. Group Vitamins


  Used in the processing of energy from carbohydrates, fats and proteins
• Food sources of B-Group Vitamins


  • Breads
  • Meat
  • Poultry
  • Leafy green vegetables
• Australian Guide to Healthy Eating

  • Vegetables/legumes/beans
  • Grains (cereals)
  • Dairy (milk, yogurt, cheese)
  • Meat and poultry
  • Oils and butter (in small amounts)
  • Energy/soft drinks, chips, biscuits, chocolate (only in small amounts)
• Healthy Eating Pyramid


  • Vegetables/legumes
  • Fruit
  • Grains
  • Healthy fats
  • Dairy
  • Lean meat and poultry
  • Limit salt and sugar, choose water, enjoy herbs and spices