Food, nutrition and health

1-4 years old

• regular, small meals

• no Eatwell guide

• whole milk- energy + vitamin D

  • vitamin D helps absorb calcium- strong bones+ teeth

5-12 years old

• varied + balance- Eatwell guide- calcium, carbs, protein, vitamin D

• avoid sugary food + drink

• school meals

teenagers

• vitamin D- absorb calcium and reach peak bone mass

• boys- more protein and calcium- more muscle and higher bone mass

• girls- more iron- menstruation

• breakfast- aids concentration

adults

• avoid excess sugar- dental decay

• poor diet can lead to obesity, CHD and cancer

• iron + vitamin C needed to keep red blood cells healthy (pregnant women need more iron)

• calcium + vitamin D- strong bones

the elderly

• less energy (sugary, fatty foods) needed- body slow down

• calcium + vitamin D to prevent osteoporosis

• dietary fibre to prevent constipation and bowel cancer

• limit consumption of salt- lower blood pressure

• vitamin B12 not easily absorbed in older people- injections of it

Difference between macro and micronutrients

• macronutrients are needed by the body in large amounts (protein, fat, carbs)

• micronutrients are needed by the body in smaller amounts (vitamins- e.g. calcium, iron, minerals)

Protein

• function- GERM

• sources- meat, cereal (L), lentils (L), quinoa, soya (tofu), cheese, fish

• deficiency- kwashiorkor, loss of muscle

• excess- increased weight

Protein complementation

• made of amino acids

• contain all 8 essential amino acids- HBV

• PC- combining 2 LBVs to make a HBV e.g. beans on toast

Saturated and unsaturated fat

• saturated- from animal: red meat, cream- can lead to high cholesterol and obesity, single bonds

• unsaturated- from plant: avocados, nuts- reduce risk of heart disease, double bonds

Dietary fibre

• complex carbs (starch) provide dietary fibre

• NSP (non starch polysaccharides)

• function- helps digestive system, slow release energy

  • insoluble fibre passes through body unchanged as digested (wholegrain pasta, bread, rice), easing digestion and making waste easier to pass

  • soluble fibre slows the digestion and absorption of carbs- controls blood sugar levels (oats, fruit, veg)

• deficiency- constipation

Coeliac disease

• sensitivity to gluten- a protein found in wheat, rye

• obtain starchy carbs from gluten free cereals e.g. rice or oats

Lactose intolerance

• when the body cannot digest lactose- the sugar in milk

• obtain dairy from lactose-free milk or almond/soya milk

Vegetarians

• religious, health, ethical, economic reasons

• lacto: dairy but no meat, fish, eggs

• lacto-ovo: dairy and eggs

• could lead to iron deficiency

Vegans

• only entirely plant based foods

• deficiency of protein, calcium, iron, vitamin A and vitamin B12

• fortified B12 found in cereal, soya milk

Obesity

• factors contributing:

  • high calorie intake

  • lack of exercise

  • TV adverts

• health problems linked

  • type 2 diabetes

  • coronary heart disease

  • stroke

  • high blood pressure

Fats

• Function- energy, insulation, protection, helps body absorb fat-soluble vitamins

• Deficiency- hard to stay warm, weight loss, dizziness

• Excess- obesity, high cholesterol levels, stroke, high blood pressure

Carbs

• Function- energy, digestion

• Simple carbs- digested and absorbed quickly e.g. sweets, fizzy drinks monosaccharides and disaccharides

• Complex- take longer to be digested and absorbed e.g. starch, bread polysaccharides

• Excess- obesity, tooth decay, diabetes

• Deficiency- tiredness, weight and muscle loss

Calcium

• Function- strong bones and teeth, muscle contractions

• Sources- milk, cheese, green leafy veg

• Deficiency- rickets, osteoporosis

Iron

• Function- haemoglobin production, carry oxygen around body

• Sources- red meet, green leafy veg

• Deficiency- anaemia, fatigue

Phosphorus

• Function- strong bones

• Sources- meat, fish, milk (dairy products)

• Deficiency- weak muscles and bones

• Excess- reduced calcium

Fluoride

• Function- strong bones and hardened tooth enamel

• Sources- toothpaste, tea, mouthwash

Iodine

• Function- production of thyroxine which regulates metabolic rate

• Sources- fish, milk, eggs (dairy)

Vitamin A

• Function- good eyesight, growth in children

• Sources- retinol (from animals), beta carotene (antioxidant) from plants

• Excess- poisonous

Vitamin D

• Function- absorbs calcium for healthy bones and teeth

• Sources- sunlight, eggs, meat

• Deficiency- rickets and osteoporosis

Vitamin E

• Function- healthy eyes, antioxidant

• Sources- green leafy veg, seeds

Vitamin K

• Function- clot blood

• Sources- green leafy veg, cheese

Vitamin B123

• Function- release energy from carbohydrates

• Sources- milk, eggs, meat

Vitamin B9 (folic acid) and B12

• Function- formation of red blood cells, prevent anaemia

• Sources- B9 (veg), B12 (animals)

Vitamin C

• Function- maintain healthy skin, absorb iron, antioxidant

• Sources- oranges, lemons

• Deficiency- scurvy

Water uses

• Digestion, protects organs

• transports oxygen, regulates body temperature

PAL and BMR

• PAL is a measure of how physically active someone is

• BMR is the minimum amount of energy needed by the body to stay alive

• Daily energy = BMR X PAL

How to prevent vitamin loss when buying, preparing and cooking vitamins?

• Buying and storing- avoid damaged or bruised fruit- broken cells release enzymes that destroy vitamins, store in a fridge, cool temp slows down enzyme activity

• Preparing- blanching stops enzyme activity and retains vitamins, avoid peeling as water soluble vitamins found under the skin, chopped quickly to avoid tissue damage

• Cooking- use small amount of water to stop water soluble vitamins dissolving, use the cooking water to make soups and gravy, eat immediately, steaming, cook with lid on