Diet and nutrition

Nutrients are split up into micro and macronutrients.

Macronutrients are the types of foods you need in large amount in your diet, they are:

  • proteins
  • carbohydrates
  • fats

carbohydrates are the primary source of fuel in the body. Complex carbohydrates take longer for the body to digest leading to more evenly released energy meaning they can fuel you for longer, providing sustained energy and making you feel full for longer. Found in bread, pasta and rice for example. Simple carbohydrates are ones your body rapidly absorbs. They release energy quickly and do not last long. They are often found in processed foods and fruits e.g haribos and oranges.

Fats are a secondary source of fuel in the body which is used when the carbohydrates are used up. There are saturated and unsaturated fats. Saturated fats take a long time for the body to break down and in excess can diabetes, CHD and high blood pressure

Proteins are an emergency store of energy in the body but are mainly for growth and repair. They make enzymes, hormones and haemoglobin. They are found in poultry, fish, eggs and dairy products.

Micronutrients are parts of your food that you need for normal growth but only in small amounts, they are:

  • Vitamins
  • Water
  • Fiber
  • Minerals

Vitamin A helps with good vision and prevents blindness, found in: carrots

Vitamin B1 helps to release carbohydrates for working muscles, found in: wholegrains

Vitamin C helps to fight infections, maintain the bones, teeth and gums, found in: fruit and veg

Vitamin D helps to absorb calcium which is needed for healthy bones, found in: sunlight

Vitamin E helps growth and development, found in: cereals

Minerals include Iron and calcium:

  • Calcium helps with the formation of bones and teeth and makes them stronger which helps to reduce the risk of osteoporosis as you get older
  • Iron is used in haemoglobin production which carries oxygen around the body. A lack of iron is called anaemia which can cause tiredness, shortness of breath and an irregular heartbeat

Fibre cannot be digested but it helps add bulk to our food which aids the digestive system. It slows down how quickly our body breaks down food which means energy is released in a more sustained manner. It is found in wholemeal bread and pasta.

Water transports nutrients, hormones and waste products around the body. It regulates temperature and replaces electrolytes lost during exercise. It is needed for chemical reactions to occur in the body.