function: ensure good bone and tooth health, bones able to reach peak bone mass growth in children, clot blood after injury, promotes nerves and muscles to work properly
sources: milk, dairy, green leafy veg
excess: rare but can stop kidneys working
deficiency: rickets in children, osteoporosis in adults
works with phosphorus and vitamin D
Mineral: Iron
11mg boys, 15mg girls
function: supports production of haemoglobin, required to absorb vitamin C
sources: red meat, lentils, egg yolk, green leafy veg, chocolate
excess: high blood pressure, heart failure/ stroke, kidney damage
deficiency: muscle cramp, swelling
Mineral: Fluoride
3.5mg
function: build and strengthen tooth enamel
sources: saltwater fish, tea, toothpaste
excess: brittle tooth enamel
deficiency: tooth decay
added to drinking water 'fluoridation'
Mineral: Iodine
140mcg
function: build hormones in thyroid gland, controls metabolic rate
sources: seafood, red meat
excess: weight gain, change in metabolism
deficiency: swelling of thyroid - goitre
Mineral: Phosphorus
550mg
ensures proper bone and tooth health
sources: milk, dairy, bread, cereals
excess: tiredness, depression
deficiency: decalcification of bones, weak, brittle bones
works with calcium and vitamin D, essential for energy release
Water
2L a day
Functions: normal brain function, decrease risk of kidney problems, normal blood pressure, help bowel movements, regulate temperature and maintain hydration, make body fluids, remove toxins, provide important minerals
sources: drinking water, milk, tea, coffee
excess: toxic poisoning
deficiency: heat stroke, dehydration
people with increases water needs: active lifestyle, anyone suffering from vomiting or diarrhoea, lactating mothers, elderly,
lost by: breathing, body waste, sweating
Vitamin A
beta-carotene - inactive form, found in plant foods
retinol - active form, found in animal-origin food
600mcg
antioxidant
fat-soluble
functions: maintenance of normal vision and night vision, maintenance of skin and membranes, growth and development
sources: liver, whole milk, green leafy veg, carrots, margarine
excess: toxic, harmful to unborn babies
deficiency: night blindness, flaky dry sources
effects of cooking: loss of vitamins in heat, oxygen and light
Vitamin D
10mg
function: absorption and use of calcium and phosphorus, healthy bones and teeth
sources: sunlight exposure, oily fish, meat, eggs
excess: weakened bones, kidney damage
deficiency: osteoporosis, rickets, depression
Vitamin E
4mg
antioxidant
fat-soluble
functions: growth of baby in pregnancy, build sperm and red blood cells
Saturated: contain only single bonds, solid at room temperature. sources: meat, cheese, butter, cream
Unsaturated: contains one or more double bonds, liquid at room temperature. Monounsaturated: one double bond. Polyunsaturated: more than one double bond - Omega 3 in fish. sources: fish and fish oils, vegetable oils, spreads, avocados
Soluble: swells in stomach, slows down sugar ingestion and prevents high blood sugar levels
Insoluble: adds bulk to stool, regulates bowel movements, prevents bowel cancer
Sources: wholemeal products, fruit and veg, nuts, lentil and beans
excess: constipation or diarrhoea, impaired absorption of nutrients
deficiency: constipation or diarrhoea, increased risk of obesity, type 2 diabetes, cardiovascular disease, bowel cancer
Lactose intolerance: common condition in which lactose cannot be digested, causing painful bloating, stomach pains, diarrhoea
Lactose is a disaccharide present in milk.
Milk and dairy should be avoided
Coeliac disease
inborn disease characterised by intolerance to gluten causing inflammation and damage to intestines, impairing nutrient absorption and leading to malnutrition
Vegetarians
Lacto-ovo vegetarians eat dairy and eggs
Lacto vegetarians eat dairy
Ovo vegetarians eat eggs
Pesco vegetarians eat fish
High-fibre diets
prevent obesity, coronary heart disease, type 2 diabetes and some cancers
adults should eat 30g of dietary fibre daily to remain healthy
Current Guidelines for a healthy diet
base meals on starchy carbohydrates
eat lots of fruit and veg
eat plenty of fish
cut down on saturated fat and sugars
eat less salt - no more than 6g a day for adults
get active and be a healthy weight
don't get thirsty
don't skip breakfast
Babies:
Newborns should have only milk for the first 4-6 months of life
first milk - colostrum and is full of antibodies
human milk provides babies with all their nutritional requirements, except for iron.
introduction of solid foods 'weaning'
Children
rapid growth = need well-balanced diet
very physically active and need good supply of fat
new healthy foods need to be introduced in an attractive and appealing way
Teenagers
period of rapid growth - puberty
after menstruation begins, girls need more iron to replace blood losses. Iron-deficiency anaemia is common in teen girls
Pregnancy
folate (folic acid) needed before and during for development of neural tube of the foetus
baby's bones need good supply of calcium from the mother's diet
pregnant mother needs iron for additional blood supply
constipation is common in pregnancy so a diet high in dietary fibre (NSP) is importatn