nutrition

Name the different types of nutrition

Protein, fat, carbohydrates, vitamins, minerals, water

What are macronutrients

Nutrients that need to be taken in large amounts and must be digested. They are protein fat and carbohydrates

What are mirctonutrients

Nutrients taken in small amounts and don’t need to be digested . They are victims and minerals

Types of proteins

High biological value protein

Hbv protein that contains all or most of the essential amino acids

Low biological protein

LBV protein that does not contain all or most of the essential amino acids and usually comes from plant sources

HBV sources

Meat fish eggs cheese milk yogurt soya bean meat alternatives

LBV

Peas bean lentils nuts cereals

Saturated fat

Contains cholesterol comes from animal foods

Unsaturated fat

Does not contain cholesterol comes from vegetable or plant source and oily fish

Saturated fat sources

Butter cream cheese fatty meats pastries eggs coconut oil

Unsaturated fat sources

Avocados nuts vegetables seeds oily fish

Carbohydrates sources

Sugar starch and dietary fibre

Source of sugar

Icing sugar

Honey

Cakes

Biscuits

Jam

Sweets

Soft drinks fruit

starch sources

Cereals eg wheat

Bread (corn )

Flour

Potatoes

Dietary fibre sources

Whole cereals

Whole meal bread

Fruit and vegetables

Functions of protein

Growth and repair of body cells

Produces heat and energy

Necessary for the production of important substances in the body eg hormones enzymes and anti bodies to help fight diseases

How to reduce sugar

Replace sugar snacks with nuts and fresh fruit

Avoid sweets cakes biscuits and desserts

Use artificial sweeteners instead of sugar like splenda and xylitol

how to increase fibre in diet

Avoid processed carbohydrates eat whole grain instead

Choose high fibre breakfast cereals such as porridge or bran flakes

Eat plenty of raw fruit and vegetables wirh the skin in when possible

Eat nuts or dried fruits such as raisins