Principals of nutrition and health

Nutrients and diet

Vitamin A

Found in - carrots, spinach, kale , peas, cabbage, apple and mango

For - child growth, heathy ski, antitoxins, immune system, night vision

Vitamin C

Found in - oranges , black currents, broccoli, Potatos, red/green peppers, strawberries, tomato’s

For - absorbing iron , antitoxins, make or maintain collagen( tissue bind cell), immune system, heals wounds

Iron

Found in - beans, lentils, leafy green veg, spinach

For- makes red blood cells ( the haemoglobin)

Calcium

Found - Green leafy veg, kale, spinach

For- bone strength , bone creation, teeth, muscle and nerve function, blood to clot

Folic acid

Found in - green leafy veg, whole grain rice

For- programmes DNA, makes red blood cells, reduces risk of birth defects (spina bifida in babies)

Fibre - soluble

Reduces cholesterol ( prevents coronary heart disease)

Slows down digestion

Makes you feel full

Helps weight loss and control

Fibre - insoluble

Aid in digestion, prevents constipation, prevents bowel cancel.

Fibre

Found in celluslosue of plants

Carbohydrates

Found in - root veg, tubers(beetroot, onions, peas)

Need - natural sugars for energy

Starch? - slow realise energy ( large molecules)

Sugar - small molecules so fast release

Antitoxins

All fruit and veg contain it.

Remove toxins

Vitamins B and C

Are water soluble, dissolves in water

Vitamin B and C and Folic acid

Destroyed by exposure to air due to oxidation

Vitamins A D E K

Fat soluble

A All

D dogs

E eat

K Kibble

Vitamin D

Found in - sunlight, oily fish, eggs

For - absorb calcium, healthy bones and teeth

Prevents - rickets

Macronutrients

E.g protien, fibre

Macronutrients different

need in large quantities for energy

Micronutrients

e.g. vitamins, minerals

Micronutrients difference

Needed in small quantities and do not provide energy

Sugar calories

4 kcal per gram

Fat calories

9 kcal per gram

5 Functions of fats in the body

concentrated energy source

insulation

Protect organs

Fat soluble vitamins ( A< D < E <K )

Essential fatty acids (e.g. omega 3 and 6)

Saturated fats, sources and cause

From animal sources

solid at room temp

increase cholestral ( heart disease and stroke0

Unsaturated fats, sources and cause

Liquid at room temp

plant sources, and some fish

Good for heart and brain health (omega 3)

Omega 3 and 6 are

found in Polyunsaturated fats

they are ‘good fats’

can’t be made in body

fatty acids

Which fats are better and why

Unsaturated fats - provide omega 3 and 6

Why is saturated fats bad

Raises cholesterol in body, which clogs arties ( CHD, Coronary heart disease, heart attacks)

Oily fish examples

salmon, trout, mackerel

Unsaturated fats examples

oily fish, nuts, avocados

Saturated fats examples

butter, lard, cheese, red meat.

FUN FACT ABOUT CHICKEN

the skin and thigh contain more saturated fat then the breast.

LDL cholesterol (Low denisty lipoprotein)

‘bad’ cholesterol

coronary heart disease

found in saturated fats.

HDL cholesterol (High denisty lipoprotein)

‘Good ‘ cholesterol

prevent CHD

remove cholesterol

found in unsaturated fats

Protien uses

growth in children

repair of cells

antibodies

enzymes/ hormones

Amino acids types

20 types

Non essential amino acids

12 types as they can be made by the body

Essential amino acids

8 types as they can’t be made by body

incomplete protein source (LBV)

when it doesn’t have all essential amino acids

complete protien source (HBV

when it has all essential amino acids

HBV protien

has all 8 essential amino acids

normally from animals

eggs, cheese, milk, fish, meat, soya

LBV protien

missing on or more essential amino acids

normally from plant source

nuts, pulses, bread, rice , pasta

Protien complementation

vegetarian and vegans mix foods to have all essential amino acids

(beans on toast, humus and pitta)

plant source that are HBV

soya, tofu, quorn. (vegan quorn)

Protien excess

protien is broken down into energy and urea,

damages kidney and liver.

Kwashiorkor - inadequate amount of protein, pot belly.

Protien deficiency

Wasting and shrinkage of muscle tissue

oedema - build up of fluids in feet and ankles

aneamia - not enough blood cells or oxygen

slow growth

Energy calories

1g of carbs is 4 kcal

Simple sugars

Monosaccharides + Disaccharides → suagrs

Complex sugars

Polysaccharides → starch → fibre

Free sugar numbers

30g a day max

Name for free sugars

extrinsic sugars

Free sugars

Bad sugars

added sugars

cakes, fast food,

Intrinsic sugars

sugars in vegtables and fruits

once breaking the cell walls they become extrinsic

milk, fruit, yogurt

Glycaemic index

the rating system for carb containing foods. Showing how quickly it effects the blood sugar level

High GI foods

digested fast and increase blood glucose fast

sugar foods and drinks, white bread, potatoes, white rice.

Low GI foods

digested slowly and increase blood glucose slowly

some fruit and veg, pulses, wholegrain, porridge oats.

Diabetes type 1

genetic one

Energy requirements

50% from carbs

35% from fats

15% from protien

BMR - Basal metabolic rate

Amount of energy a person needs t stay alive and keep heart beating and breathing

BMR is 75% of the days energy each day.

BMR factors that effect

More muscle needs more muscle so more BMR

size

gender

age

PAL - physical activity level

how active you are.

High PAL - athletes, physical job

Low PAL - no exercise, sedentary jobs

How many calories ( daily energy requirements)

BMR x PAL

Positive energy balence

weight gain

Negative energy balence

weight loss

Energy balence

enrgy in (food) and energy out (activity)

BMI

Body mass index - uses height and weight to work out if you healthy weight

weight/height

Fibre max

30g a day

Salt Max

6 g a day

heam

iron from animals ( lover, red meat)

Non-heam

iron from animals ( broccoli, spinach)