Macronutrients (other)

functions of protein

Primary - Growth, maintenance and repair of body cells.
Secondary - Energy

Other
Secondary - Provides energy
Biochemical reactions in cells
Messenger to cells, tissues and organs
Provides structure to cells and tissues

protein food sources

Animal products (milk, meat, cheese) and plant products (bread, pasta, vegetables, nuts and seeds)

protein excess consequences

weight gain, bad breath, constipation, diarrhea, dehydration, kidney damage and heart disease.

protein deficiency consequences

edema, fatty liver, hair, skin and nail problems, loss of muscle mass, risk of bone fractures, stunted growth and greater appetite.

protein impact on health and wellbeing

Physical -
Deficiency of protein effects body functions in the long term as it may increase the risk of bone fractures, reducing the ability to participate in activities such as football.

carbohydrates functions

Carbohydrates provide fuel for energy, broken down into glucose before entering the bloodstream. Includes sugar, starch and fibre.

carbohydrates food sources

Grains, vegetables, milk products, fruit, legumes, sugary sweets (generally hfoigh GI/simple carbohydrates)

carbohydrates excess consequences

Increased risk of cardiovascular diseases.

carbohydrates deficiency consequences

Lack glucose for energy so it will burn fats instead, constipation.

carbohydrates Impact on health and wellbeing

Social - Lack of carbohydrates may impact on the development of relationships as a lack of energy may limit participation in sports, reducing the capacity to build friendships.

fibre functions

Undigested part of carbohydrates. Regulates digestive system and blood glucose levels. Lowers LDL cholesterol. Helps to feel full.

fibre food sources

Wheat bran, seeds, nuts, dried skins of vegetables

fibre excess consequences

Bloated, cramps, fluctuance.

fibre deficiency consequences

Leads to constipation, colo-rectal cancer, overeating, obesity, heart disease, type 2 diabetes.

fibre impact on health and wellbeing

Physical - May impact on the functioning of the digestive system by enabling efficient elimination of waste, preventing constipation.

water functions

Helps your organs and tissues to regulate temperature and carry nutrients and oxygen to cells. A major component of blood.

water, food sources

Fruit and many Vegetables, especially Cucumbers, Beetroot, Carrot and Celery. These all contain between 80%-98% of water.

water excess consequences

Kidneys can't excrete excess water, diluting blood sodium concentration (hyponatremia). Brain cells swell leading to headaches, nausea and vomiting.

water deficiency consequences

Dehydration, kidney damage, lack of concentration.

water Impact on health and wellbeing:

Physical - Lack of water impacts on the body and its systems as it can lead to altered body control, reduced motivation, increased fatigue and makes exercise feel much more difficult.