Nutrition (food groups)

nutrient

substance used by an organism to survive grow and reproduce

Macronutrients

needed in large quantities

Carbohydrates

primary and main source of energy

Three types: fibre, sugar, starch

Low in calories - maintain a healthy diet

plant based

proteins (enzymes are proteins in nature)

required for growth and repair of worn out/damaged cells

Forms part of the cell membrane (monomers are amino acids)

Proteins are made up of different amino acids

body can create on its own

Variety comes from food

Variety is needed for the body to function properly

lipids/fats

Source of calories -1 g consists of 9 calories

double

Found in and used in cooking: spreads, snacks, and pastries

saturated fats (solid at room temperature)

comes from animal sources

like red meat and diary

Why can saturated fats cause health issues?

fats blocking blood vessels

unsaturated fats

sourced mainly from plants, like nuts, olives and avocado

What is the function of lipids/fats?

energy

protect delicate internal organs

regulate temperature ( stored underneath the skin)

cholesterol

essential brain , nerves and development of cells

dairy

contains lactose

FAT

amino acids

minerals

calcium

mineral for building g strong bones and teeth

iron

Part of our red blood cells

carry oxygen from the lungs to organs, muscles, and cells

water

Parts of saliva

Moistens your food

Helps flush out toxins

Without sufficient water, constipation

Many chemical reactions require water

Vitamin A

needed for the proper functioning of the eye

def: night blindness

Vitamin C

needed for a strong immune system

def-lower resistance to infections (scurvy)

Vitamin D

absorption of calcium

def- rickets

- osteomalacia

Roughage

portion of plant food that your body cant digest

Why is roughage important ?

Important food source of bacteria in your gut

aids weight management

- decreases certain risk factors for heart disease

essential for digestions

What is a diet? (Not eating a balanced diet could lead to nutritional diseases)

eating all food groups, vit, min, water, roughage in correction proportions

obesity

Eating too much of all food groups and a sedentary lifestyle

Weight, heart disease, diabetes, cancer

anorexia nervosa

A thin person belives he /she is fat and starves themselves, exercises excessively, and uses laxatives all the time

Bulimia nervosa

binge eating followed by vomiting, fasting, overeating, exercising, and use of laxatives

Kwashiorkor

lack of protein in a child's diet and too many carbohydrates

special diets

D1 - no insulin production

D2- insulin production

What is the risk of Diabetes?

blood sugar fluctuations too high or too low

What are diabetic people supposed to eat ?

Low GI (releases sugar slowly)

Regular small meals

Limit refined carbohydrates

less salt

pregant an lactating mother

Do not eat for two

avoid alcohol

smoking

lactose intolerance ( lack of lactase)

avoid dairy products

Gluten Intolerance

avoid gluten in wheat products

food preservation

foods are processed to extend shelf life

northern Hemisphere

short growing season, fruit abundance

long season

Southern Hemisphere

growns all year round, but moisture /heat cause spoilage

food preservation

Pickling

Salting

Boiling

Smoking

Cooling

Freezing

Vacuum packing