NUTRIENTS

Macro nutrients

Minerals

Carbohydrates

Protein

Water

Micro nutrients

Vitamins

Fats

VITAMINS MICRONUTRIENT

WATER SOLUBLE

B group vitamins (B1, B2, B3, B6, B12)

Vitamin C Found in watery food such

as vegetables, milk and meat

Soluble in water Travels via the blood Not stored within the body

FAT SOLUBLE

A, D, E & K vitamins Found in fat soluble foods

such as chees, meat, eggs and yellow and green vegies

Soluble in fat Travels via the lymph

system Stored in the body

VITAMIN A

Normal vision Healthy lining cells e.g. skin, lungs Bone and teeth formation Healthy skin, hair, mucous membranes Essential in reproduction by helping to

produce new cells

Liver, butter, cheese, eggs

VITAMIN D

Helps absorption of calcium and phosphorus

Increases deposits of calcium and phosphorus into bone

Both of these functions contribute to bone growth

Sunlight, eggs, butter, cream

VITAMIN E

Acts as an antioxidant – substances that prevent damage to the body by free radicals

substances produced when oxygen is metabolised, an overload causes build up of cholesterol deposits in the arteries, which can cause cancer and heart disease

Vegetable oils, wholegrain cereals, nuts

VITAMIN C (ASCORBIC ACID)

Collagen production Assists the absorption of iron Healing wounds, protecting against injury

and infection Production of hormones

Citrus fruits, tomatoes, capsicum

CALCIUM MICRONUTRIENT

Formation, hardening and maintenance of bones and teeth. Calcium is stored in the skeleton, but is not static

Nerve and muscle functioning e.g. heart Blood clotting

Dairy products, green leafy vegetables, fish

IRON Formation of haemoglobin to carry oxygen in

the blood. Most iron in the body is in haemoglobin, but is also stored in bone marrow, spleen and liver

Formation of myoglobin which stores oxygen in muscle cells

Liver, kidney, green leafy veges, wholegrain cereals

SODIUM

Transmission of nerve impulses and muscle contraction

Controlling blood pressure Maintains osmotic pressure and water

balance within the cell

Table salt, meat

FLUORIDE

Strengthens tooth enamel against dental caries, especially in developing teeth

Seafood, fluoridated water

PHOSPHORUS

Mineralisation (hardening) of bones Energy metabolism Balance of body fluids

Cereals, peanuts, chicken

WATER MACRONUTRIENT The body is made up of 60% water within and surrounding

cells 6 – 8 glasses a day is required Inadequate water consumption causes dehydration,

resulting in headaches, fatigue Important for chemical reactions to occur in the body. Every

body function requires water Water is needed to

transport the nutrients to the cells for excretion lubricates the joints helps regulate body temperature

Sources are tap water, meat, fish, milk, tea

FATS MACRONUTRIENT

One gram of fat provides the body with 37 kilojoules of energy

Small amounts of fat have very important functions

Helps protect vital organs Unsaturated fats are better for you then

saturated fats 4 types of fats: saturated, trans,

monounsaturated, polyunsaturated Assists in the absorption and transport of fat

soluble vitamins A, D, E and K

PROTEIN MACRONUTRIENT

One gram of protein provides the body with 17 kilojoules of energy

Protein is especially important during times of growth such as adolescence and pregnancy

Protein is made of many amino acids Two types of protein:

Complete (meat, fish, cheese, milk) Incomplete (vegetables, grains, nuts)

Protein is required for the growth, repair and maintenance of all body tissues

It also helps regulate body processes like water balance

CARBOHYDRATES MACRONUTRIENT Eating one gram of CHO provides the body with 16

kilojoules of energy 55% of our energy should come from complex

carbohydrates such as wholegrain cereals, fruit and vegetables. Complex CHO assist with digestion and help with disease prevention

There are two main groups of CHO:

1. simple sugars (monosaccharides) From honey, fruit & vegetables An example of a simple sugar is glucose (most soluble,

easily absorbed CHO)

2. complex CHO (polysaccharides) From wholegrain cereals, fruit and vegetables (raw

and skin), nuts, legumes Examples of complex CHO are starch and fibre

CARBOHYDRATES Carbohydrates are a major source of energy They can be used very efficiently by the body, especially

systems such as the central nervous system Eating cellulose (from polysaccharides) provides the body

with fibre or roughage, to speed up the metabolism and prevent constipation

Fibre can therefore be a preventative/protective factor against dietary diseases such as heart disease, bowel cancer, obesity and diabetes

Cereals, pasta, rice, fruit,

vegetables, sugar, jam