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)