fibre + protein + fats/lipids

what is fibre

the indigestible parts of plant foods, found in skins and cell walls

do animal foods contain fibre

no (e.g. milk eggs, meat, cheese have no fibre)

why is fibre essential in the diet

helps prevent diseases (e.g. bowel disease), lowers cholesterol, regulates blood glucose

what is soluble fibre

soft, sticky fibre that absorbs water, slows stomach emptying, stabilises blood glucose, lowers cholesterol

food sources of soluble fibre

oats, barley, legumes, fruits, vegetables, avocado, rice

what is insoluble fibre

fibre that isnt broken down or absorbed; adds bulk and keeps us regular

food sources of insoluble fibre

wholemeal/wholegrain products, cereals, pasta, beans, veg with skin

what is resistant starch

starch that resists digestion in the small intestine and is fermented in the large intestine, feeding good bacteria

food sources of resistant starch

undercooked pasta, underripe bananas, cooked and cooled potato and rice

rough equation for daily fibre intake in children/teens

age + 5 grams

what are the main functions of protein

growth, repair, maintenance of tissues; production of antibodies, enzymes, hormones, blood; secondary energy source

how much energy does 1g of protein provide

17KJ

what are proteins made up of

amino acids (about 20 known)

what are essential amino acids

amino acids that must be consumed in food (8 for adults, 9 for children)

what are non-essential amino acids

amino acids that the body can make

what are complete protein foods

foods that contain all essential amino acids. e.g. eggs, milk, meat, soybeans, quinoa, chia

what are incomplete protein foods

foods missing one or more essential amino acids. e.g. seeds, grains, nuts, legumes

what are complementary proteins

two plant foods combined to provide all essential amino acids (e.g. rice + chickpeas)

what is the basic structure of a fat molecule

one glycerol backbone + three fatty acids (triglyceride)

how much energy does 1g of fat provide

37KJ

what percentage of our diet should come from fats

about 25-35%

functions of fat in the body

energy, insulation, hormone production, satiety, carries fat-soluble vitamins (A, D, E, K), provides essential fatty acids

what are saturated fats

mainly animal fats (fatty meat, full-fat dairy, some plant oils like coconut and palm); increase LDL and heart disease risk

what are monounsaturated fats and some food sources

fats with one double bond in the carbon chain; help build cell membranes and support heart health

sources: olive, canola, peanut, sunflower oils, avocados, nuts

what are polyunsaturated fats and some food sources

fats with several double bonds; include omega-3; reduce heart disease risk

sources: sunflower, corn, soybean oils, walnuts, seeds, fatty fish

what are trans fats

artificially processed fats made solid from oils; raise LDL and lower HDL; stick to arterial walls; worst for heart health

what are trans fats used in food manufacturing

they act like solid fats (e.g. butter) and extend shelf life