Nutrition

• What are nutrients?


  Chemicals found in food which give the body nourishment. Needed for the maintenance of life.
• Macronutrients


  Carbohydrates, proteins, fats
• Micronutrients


  Vitamins and minerals
• Carbohydrates


  give us energy, starch found in cereals, breads, pastas, starchy veg like potatoes. Sugar found in sweets, cakes, biscuits.
• Protein 


  growth, repair and maintenance. Found in animal sources, meat, fish, eggs, dairy products such as milk, cheese, yoghurt and butter Vegetable sources: cereals, pulses, nuts ad seeds.
• Fats


  Needed for energy, warmth, protects vital organs found in animal sources, lard and butter, full fat dairy foods, fats visible on meats. Vegetable sources, margarine, palm oil, and coconut oil. Processed foods, cakes, pastries, biscuits, doughnuts, and pizzas
• Vitamins


  A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, K
• Minerals


  Calcium, Iron, Potassium, phosphorus, magnesium, sodium, iodine, zinc, fluoride, selenium.
• Amino acids


  building blocks of all proteins
• HBV 


  essencial amino acids
• LBV


  not essential amino acid
• Too little protein


  waste and shrink of muscles, anemia, slow growth
• Too much protein

  excreted, liver, kidney, heart problems, constipation, bowel disorders
• saturated fats


  found in lard, butter, dairy foods, sweet foods, fat on meats
• trans fats


  vegetable oils which have been processed to make them hard. Not healthy, found in processed foods and meat and dairy products.
• Unsaturated fats - monounsaturated fats (promote healthy cholesterol)


  Found in olives, rapeseed oil, almonds, hazelnuts, peanuts, avocado.
• Unsaturated fats - polyunsaturated fats

  Sunflower seeds, soya, corn, sesame oils, nuts, fruits, vegetables
• Omega-3


  Good fat, essential, important because they help prevent blood clots, promote heart health. Found in oily fish, walnuts, soya.
• Omega-6


  not essential, we consume to much, found in poultry, eggs, cereals, nuts, vegetable oils.
• Visiable fats


  Butter, margarine, lard, veg oil, visible fat on meats
• invisible fats


  milk, cheese, yoghurt, ice cream, pork pies, burgers
• Good fats


  Monounsaturated, polyunsaruated, omega-3, most liquid, sources plants and fish oil, improve concentration, keep joints healthy
• Bad Fats


  Saturated, trans fats, solid at room temp, likens to CHD and atherosclerosis, found in animals and coconuts
• Too much fat


  result in obesity, CHD, stroke, type 2, cancer
• Too little fat


  may develop. deficiencies, depression, fatty food cravings
• Cholesterol


  lipoprotiens
• Low-density lipoproteins (LDL) 


  Bad cholesterol build up leads to CHD
• High-density lipoproteins (HDL)


  good cholestoral
• Atherosclerosis


  cholesterol levels high, fat left on artery walls, causes arteries to narrow can lead to restricted blood flow, blood clots
• Monosaccharides (carb)


  glucose - fruit and veg, fructose - fruit and veg, galactose - does not exist in foods, when lactose is broke down.
• Disaccharides


  Formed when two monosaccharide molecules are formed. Sucrose - sugar cane, lactose - milk, maltose - sweet potatoes.
• Polysaccharides


  Starch - powder which is insoluble in cold water found in wheat corn barley potato rye oats, cellulose, pectin.
• Too few carbohydrates


  Sugar level in blood may drop, weak and dizzy, body burns fat and protein for energy.
• Too many carbohydrates


  Obesity, Heart disease, type 2 diabetes, tooth decay, stored as energy
• Sugar Vs Starch


  Sugar = fast release Starch = slow release carbohydrate
• Intrinsic sugars


  Glucose, fructose, lactose, sucrose
• Extrinsic sugars


  Sucrose, honey, sweeteners, sugars in milk
• Non-milk Extrinsic sugars (NMES)


  Free sugars, consist largely of sucrose and also honey, glucose and fructose.
• Adult Sugar intake


  30g a day
• Glycaemic index (GI)


  GI is ranking of carbohydrates foods based on the overall effect on blood glucose levels. Foods absorbed slow = low GI rating. Quick = High GI rating.