Chapter 1: Nutrients

• Two types of nutrients

  Macronutrients and micronutrients
• Types of macronutrients

  Protein, carbohydrates, fats
• Types of micronutrients

  Vitamins and minerals
• What is protein made of

  Amino acids
• How many amino acids are there

  20
• What does our body do with protein

  Digest them into individual amino acids to make new protein molecules for our body to use
• What are and how many essential amino acids are there

  Amino acids that the body cannot make so we must get from food. 8 EAA for adults. 10 EAA (2 additional) for children
• What are high biological value proteins

  Proteins that contain all amino acids
• What is low biological value protein

  Protein that is missing one or more amino acids
• What is protein complementation

  Eating different LBV proteins together to get all the EAAs
• Functions of protein

  • Growth
  • Repair
  • Energy
• What natural substances are made from protein

  • Hormones
  • Enzymes
  • Antibodies
• Examples of HBV proteins

  • Meat
  • Poultry
  • Fish
  • Shellfish
  • Eggs
  • Dairy
  • Soy beans
  • Quinoa
• Examples of LBV protein

  • Lentils
  • Peas
  • Beans (except soy)
  • Cereals
  • Nuts
  • Seeds
  • Gelatine
• What are protein alternatives

  Manufactured products that are alternatives to meat which have high protein content, often low fat, and don't have much flavour
• Examples of protein alternatives

  • Tofu
  • Tempeh
  • TVP (textured vegetable protein)
  • Mycoprotein (fungus)
• Examples of protein complementation

  • Beans on toast
  • Rice and bean salad
  • Lentil soup
  • Peanut butter and bread
  • Vegetarian tortilla wraps
• Effects of deficiency in protein

  • Stunted and reduced growth in children
  • Losing hair bc hair is made of protein and hair is not an essential body function
  • Skin and nails in poor condition bc they are made of protein
  • Easily develop infection bc protein is needed for immune system to protect us
  • Not able to digest food properly bc lack of protein causes changes to digestive system
• Effects of excess in protein

  Protein contains elements like nitrogen which is bad in high levels so is excreted through urine. Too much protein means the liver and kidneys must work harder so could be harmed
• Age group protein requirements

  From childhood to adulthood (1-50yrs) the amount of protein needed increases. Men need more protein than women. After 50yrs, the amount of protein decreases. Pregnant and lactating women need more protein
• Types of lipids


  Fats and oils
• Different between fats and oils

  Fats are solid at room temp

  Oils are liquid at room temp
• Chemical structure of fats

  One unit of glycerol bonded to 3 units of fatty acids
• What is the molecule of lipids called

  Triglyceride
• Types of fatty acids

  Saturated and unsaturated
• Types of unsaturated farrt acids

  Monounsaturated and polyunsaturated
• What are saturated fatty acids


  Fatty acids that have only single bonds and are usually found in solid fats
• Examples of saturated fats


  • Butter
  • Lard
  • Ghee
  • Vegetable fat
  • Coconut
  • Chocolate
• What is unsaturated fatty acids


  Fatty acids that contain double bonds and are mainly found in liquid oils
• Examples of unsaturated fats

  • Plant oils
  • Oily fish
  • Avocado
  • Nuts
  • Seeds
• Difference between mono and polyunsaturated fats

  Mono-has one double carbon bond (in both oils and fats)

  Poly- two or more double carbon bonds (aka unsaturated fats)
• What do we do with fats in the body

  Digest them into fatty acids and glycerol to make new fatty acids and fat molecules
• What are essential fatty acids

  Fatty acids that cannot be made by the body so must be eaten in our food. There are 2 EFAs and are found in oily fish, plant and seed oils, and eggs and meat
• Functions of fat 


  1. Store of energy in the adipose tissue
  2. Insulate the body
  3. Protection of bones
  4. Give the body fat soluble vitamins (ADEK)
• What are visible and invisible fats

  Visible - fats you can see (eg. fat on meat)

  Invisible - fats in foods you cannot see (eg. oil in cakes)
• Examples of solid animal fats

  Visible: Butter, ghee, lard, suet, fat on meat

  Invisible: Cheese, butter in cakes, meat products
• Examples of solid plant fats

  Visible: vegetable fat spreads, coconut cream, cocoa butter

  Invisible: Processed foods, chocolate, pastries, cakes, etc.
• Examples of liquid animal oils

  Visible: Oily fish, cod liver oil

  Invisible: Milk, cream, egg yolk, oily fish
• Liquid plant oils


  Visible: plant oils

  Invisible: seeds, nuts, fruits, vegetable fat oils, fried foods, processed foods
• Effects of deficiency in fat

  • If carbs is also decreased, weight loss bc the store of energy from fat cells is used
  • Body will chill quickly bc there is less insulation
  • Body will bruise and bones will hurt if knocked bc less cushion of fat (adipose tissue)
  • Not enough of ADEK vitamins