HHD Unit 1 AOS 3: Nutrition

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macronutrients

nutrients required in large amounts (eg. protein, carbohydrates and fats)

micronutrients

nutrients required in small amounts (eg. minerals and vitamins)

kilojoule (kJ)

a unit for measuring energy intake

metabolism

a collection of chemical reactions that takes place in the body's cells. Metabolism converts fuel in the food we eat into energy.

Function of carbohydrates

provide energy

what are the consequences of an excess intake of carbohydrates?

glucose not used by the body is converted into fatty acids and stored as fat.

what are the consequences of an inadequate intake of carbohydrates

lack of energy, therefore, an overall lack of functioning of the body.

food sources of carbohydrates

- vegetables

- rice

- bread

- pasta

- cereals

- fruits

function of fibre

a type of carbohydrate that is not absorbed and aids in the digestion of food, reduces cholesterol levels, provides a feeling of fullness, absorbs water and prevents constipation.

discretionary foods

foods and drinks not necessary to provide the nutrients the body needs, but that may add variety. However, many of these foods are high in kilojoules and are therefore described as energy-dense.

sources of fibre

- bran

- wholemeal bread

- grains and seeds

- fruits and vegetables (RAW form, not blended)

function of protein

Its main function is to build, maintain and repair body cells. Its secondary function is to serve as an energy source if a person does not have enough carbs.

what are proteins broken down into?

essential and non-essential amino acids

What are the consequences of inadequate intake of protein?

leads to muscle loss, weakening the ability to perform physical recovery

sources of protein

- eggs

- milk, cheese and dairy products

- beef

- chicken and other poultry

- fish and seafood

plant sources can be:

- soy products

- legumes

- nuts

- wholegrain cereals

- brown rice

function of fat

provide an energy dense source, more than carbohydrates and proteins. They are stored around the body.

4 types of fat

- monounsaturated

- polyunsaturated

- saturated

- trans

what are the consequences of excess fat?

risk of chronic health conditions such as heart disease, type 2 diabetes and other metabolic issues

Cholesterol

a type of fat required for optimal functioing of the body.

sources of monounsaturated and polyunsaturated fat

- oils such as olive oil or canola oil

- nuts

- oily fish

- soy oils

function of polyunsaturated and monounsaturated fats

• reduce cholesterol levels and support heart health

• helps brain functioning

• reduces risk of cardiovascular disease IF consumed in moderation.

sources of saturated and trans fat

- full-cream milk

- diary products

- fried takeaway

- MOST commercially baked goods, such as pies and pastries

- margarines and solid spreads

- chocolate cake 🤤 kanye

function of water

- basis of blood

- digestive purposes such as digestive juices, urine and perspiration

source of water

water

and some fruits such as watermelon or orange

function of calcium

required for the building of bone and other hard tissues. Also, decreases the risk of dental decay.

What are the consequences of an inadequate intake of calcium

risk of developing bone-related diseases such as osteoporosis

sources of calcium

- most dairy products

- sardines, salmon (with bones)

- green leafy vegetables

- fortified soy milk

- tofu made with calcium sulfate

function of sodium

regulation of fluids in the body including blood and water

what are the consequences of excess sodium intake

- heart failure

- stroke and heart attack

- kidney disease

- osteoporosis

sources of sodium

- table salt

- olives

- fish

- meat

- processed foods

function of iron

Iron is an essential part of blood

what are the consequences of an inadequate intake of iron

development of anaemia, which means that the body doesn't receive enough oxygen (tiredness and weakness)

sources of iron

- lean red meat

- oily fish

- eggs

- nuts

- brown rice

- leafy green vegetables

function of vitamin D

absorb calcium from the intestines.

what are the consequences of an inadequate intake of vitamin D

Leads to a lack of calcium, which leads to weaker bones and weaker hard tissues.

sources of vitamin D

- sun

- fish liver oils

- fortified milk

function of vitamin C

• Helps form blood vessels, cartilage, muscle and collagen in the bone

• acts as a powerful antioxidant

What are the consequences of an inadequate intake of vitamin C?

- scurvy

- weakened immunity

- bleeding gums

- poor wound healing

sources of vitamin C

fruits and vegetables in RAW form, not cooked because vitamin C is heat sensitive.

function of Folate (vitamin B9)

DNA synthesis, development of the cell membrane, development in red blood cells, and during pregnancy to prevent major birth defect.

what are the consequences of inadequate intake of Folate (Vitamin B9)

- folate-deficiency anaemia

- struggle to participate in everyday activities

- FOR PREGNANCY it can lead to major birth defects.

sources of Folate (vitamin B9)

- green leafy vegetables

- citrus fruits

- poultry and eggs

- Many cereals, breads and fruit juices are fortified with folate

what does insufficient b-group vitamins, folate and iron lead to in the short term

- energy levels decreased

- can lead to iron and folate anaemia

what does insufficient fibre lead to in the short term

- increases risk of constipation

what does insufficient water lead to in the short term

- dehydration

- thirst

- headaches

- decreased blood pressure

- dizziness and faintness

- tiredness

- constipation

what does excessive saturated and trans fat lead to in the short term

- increase body's cholesterol level

- fatty deposits developing in the arteries

- increases blood pressure

what does overconsumption of sugar lead to in the long term

- sugars are a food source for bacteria so too much can lead to dental caries

what does overconsumption of saturated and trans fat, carbohydrates and proteins lead to in the long term

- Overconsumption can lead to weight gain

- Overweight people may experience sleep apnoea and reduced exercise capacity

- Being overweight can ruin mental health and wellbeing due to social discrimination and other issues

what does overconsumption of sodium lead to in the long term

- hypertension which increases the chance of stroke, heart attack and cardiovascular diseases

what does underconsumption of iron, folate, vitamin C, and vitamin D lead to in the long term

- Vitamin C, iron and folate, if underconsumed, cannot keep up with the number of red blood cells we need and therefore our body doesn't reach the amount of oxygen it needs.

- A lack of vitamin D leads to calcium not being absorbed properly, which leads to weak, porous bones.

what does underconsumption of fibre lead to in the long term

- Waste products are cleaned by fibre; if insufficient fibre is present, then waste stays in the body, which can cause uncontrolled cell growth, tumours and many health issues.