B7.1 Diet

What is a nutrient?

A substance required by an organism to survive, grow, reproduce and repair

What is a balanced diet?

A diet which includes consuming all nutrients needed by the body in correct amounts to maintain health

What are the seven major nutrients?

Carbohydrates, fats and oils, proteins, vitamins (vitamin C and D), mineral ions (iron and calcium), fibre, water

What is the main source and dietary importance of carbohydrates?

Main source: fruits, vegetable, pasta, bread, potatoes

Dietary importance: provides energy

What is the main source and dietary importance of fats and oils?

Main source: avocado, nuts, olive oil, oily fish

Dietary importance: provides energy

What is the main source and dietary importance of proteins?

Main source: meat, fish, eggs, beans, pulses, nuts

Dietary importance: growth and repair

What is the main source and dietary importance of vitamin C?

Main source: oranges, red peppers, kale, broccoli

Dietary importance: maintains healthy blood vessels, skin, cartilage and bones, also helps with wound healing

What is the main source and dietary importance of vitamin D?

Main source: salmon, cheese, eggs, sun

Dietary importance: helps regulate the amount of calcium and phosphates in the body, necessary to keep teeth, bones and muscles healthy

What is the main source and dietary importance of iron?

Main source: red meat, beans, nuts

Dietary importance: production of haemoglobin for red blood cells

What is the main source and dietary importance of calcium?

Main source: milk, sardines, broccoli, kale, okra, spinach

Dietary importance: strengthens bones and teeth, helps with muscle contraction of clotting wounds

What is the main source and dietary importance of fibres?

Main source: cereals, vegetables, fruit, brown rice, nuts, potatoes

Dietary importance: helps digestion, helps move food and feces along the gut, lower risks of coronary heart disease, diabetes type 2 and bowel cancer

What is the main source and dietary importance of water?

Main source: water and other drinks

Dietary importance: around 60% of our body mass is water, needed for almost every process

What is the cause and symptoms of scurvy?

Cause: vitamin C deficiency

Symptoms: leg and joint pain, tiredness, weakness, swollen and bleeding gums

What is the cause and symptoms of rickets?

Cause: vitamin D deficiency

Symptoms: Bone pain, bone loss, muscle weakness