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Macronutrients Body Maker, grall headily seems, digestionsbanens,

Polein Basics of body structure

Needed be ravilitate growth Repair damaged body

honvede secondes Lauree A energy,

Rupre offer Mey

Produce digestive everyt Wodule horvanes

Amino acids

zensable-Can be made in bedy Endingensible Con't be rede in body

HBV- Rood Bot contains all indispensable amuro acids

LDV-Foods that canbam - Complemesong grobem when) LBV proteins se caben begather,

Rode of fat

Cronvides sunce of energy.

Brabecos organs ant Lover

- Lame structure of body cells

Seborraded fat

Solod of rom term

Found on animal products

Unsaturabed fol

Famil in plaats

manaswabedon

EFA Shed abby, CVDN 2

3- Preventy blad detting, Reduces cardiovesenla Omega 6-lostive orped on blend cholesterol. Con reduce the nk of

Cardiovascular dizene Roses HDL thones LOL

Carba

Provides anery

thas a protein sparing effect

Provides fibre

Sugars -absorbed quickly traises blooni

suyer level Starches - Takes longer to digest and absor

Vitamin

い Cat soluble vítanins-Atb Vitamins-fasential for good health Micronatrients-Meeded in small amounts Water soluble ritaning - vitaming weird

Vitamin A

Functions-Healthy eyesight skin, normal growth todevelopment, healthy immome

systen, ment

Sources-Animal products, plmis

Vitamin b

Functiona-absorbs calciua,

Sources Oily fish, eggs, butter, meat, fortified foods, sun

Deficiency ricketst osteomalacia.

Vitamin B12

•Functions-Formation of red blood cells, energy prodation, nervous system.

Sources Dairy, eggs, meat, fish.

Vitamin B9

Functions Prevents

newal tube defect's, forms ved bhod cells, call division.

Sources - Veg, brocolli, brown rice, freibs

Deficiency-Rist of anaeniat Neural tube defects.

Vitamin C-Normal function of blood vessels, absorb iron, development of Connective tissue, wound healing, antioxidant properties

Sources- Vegicitrus, berry fruits, kiwi

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Deficiency-fatigue, weakness, aching gums, prevent healing of wounds, Jants and muscles, Gleeding

Minerals

■Sodium - stelps balance body fluids, maintains nerve funobion.

•

Scrces- Salt, processed foods cheer.

Calcium-Maintanence for bones, Function of nervest muscles, blood chats

Sources - baing, green, leaty reg, fortified soya, white bread, bone-in fish.

Interactions

Calcium trituain D

Mat easily Prondes sherptia

absorbed ben

of caken in body.

May be redued fly

dairy

hytat

tron thitania (

Haem iron is Helps body absorb now-haem ira, educed by phutstand

most easy to

absorb

kez teras

Antioxidant Reduces effects of oxidation

Anti. Oxidation

Haemiron-ino anime! sources

Osteomalacia Bone rabness in adults - Vitamin D.) Lame Rickets Bone weakness in children

Fortified Ingredients added to improve nutricions volve

Dietary fibre as CWG Prevents constipation tcleans walls of gut

Nge group

Insoluble fibre

Soluble fibre

5-11yrs-209 1

-Assists digestion

Ferme a golingut to keep

11-16yrs -259 +5

Prevents constipation

stools soft

17turs -30g Sts

•Are Filling

Heler birer blood cholesterol lovel

swurces-barely, swat on

Conbrds blood sugar lovels Sources -Beans, peas, lables, coatmeal.

Vater

• Functions - Transports nutrients and ansgen, regulates blood pressure, prevents Constipation, assists in reactions in body, helps kidney fitter waste, greases joint, inrdied in salira, cushions nervous system, regulates body tene vin sweat, helps Lube eyes.

fotwell guide Fruits treg -

All including canned, 5 portions each day,

S portions each day. Dairy-Anything that uses milk excluding spreads Only eat love.

Deans /pulses - meat, poultry, game, white fiche Ext fish 2x per work w enten regularly, others

Dils+Spreads - Anything but butter. Ent voor less.

Less often Sugary/fatty foods. Only consumed in small amounts.

Energy factors

Basal metabolic rate (SMR) - Anomat of energy body needs, Physical activity levels

Age-Energy requirements become smaller the older you are.

Gender Males need mer energy than fomalec

Energy balance

Energy intake Energy expenditwe : Constant weight

Energy intakes energy expenditure = Lose weight Energy intake energy expenditure=gain weight.

Foold intake

Eat foods were dorse in nutrients than energy.

Maintain regular eating patterns.

Choose healthier methods of cooking.

Bortion size

Pasta clenched fist

Ice cream thalf a clenched fist

Butler fingertip

Cheese-2 fingers

Peanut butter 2 thumbs

Ment-palm size.

Energy value of nutrients

1g far = 9Kcal

1g carbs = 3.75kcal

1g protein = 4kcal

Macronutrients

• Basics of body structure

• Needed to revitalize growth and repair damaged body

Proteins

• Provide energy

• Produced from amino acids

  • Indispensable (essential) amino acids: Cannot be made in the body

  • HBV (High Biological Value) proteins: Foods that contain all indispensable amino acids

  • LBV (Low Biological Value) proteins: Foods that can be combined to create a complete protein

Fats

• Provide a source of energy

• Form organs and body cells

• Soluble fats: Found in animal products

• Unsaturated fats: Found in plants

• Essential Fatty Acids (EFA): Reduce cardiovascular disease risk (e.g., Omega 3 and Omega 6)

Carbohydrates

• Provides energy

• Has a protein-sparing effect

• Provides fiber

  • Sugars: Absorbed quickly, raises blood sugar level

  • Starches: Takes longer to digest and absorb

Vitamins

• Fat-soluble vitamins: Essential for good health (e.g., Vitamin A, D, E, K)

• Water-soluble vitamins: Includes Vitamin C and the B group vitamins

  • Vitamin A: Healthy eyesight, skin, growth, immune system

  • Vitamin B complex: Various functions including red blood cell formation and calcium absorption

  • Vitamin C: Normal blood vessel function, iron absorption, tissue development, antioxidant

Minerals

• Sodium: Balance body fluids, nerve function

• Calcium: Maintenance of bones, nerve function, muscle function

  • Interaction: Vitamin D helps calcium absorption

Dietary Fiber

• Insoluble fiber: Assists digestion, prevents constipation

• Soluble fiber: Helps regulate blood sugar levels and lower cholesterol

Water

• Functions: Transports nutrients, regulates temperature, lubricates joints, and cushions the nervous system

Food Intake Guidelines

• Balance energy intake with energy expenditure for weight maintenance

• Choose foods rich in nutrients over those high in energy but low in nutrition.

Macronutrients

• Basics of body structure

• Needed to revitalize growth and repair damaged body.

Proteins

• Provide energy.

• Produced from amino acids.

  • Indispensable (essential) amino acids: Cannot be made in the body.

  • HBV (High Biological Value) proteins: Foods that contain all indispensable amino acids.

  • LBV (Low Biological Value) proteins: Foods that can be combined to create a complete protein.

Fats

• Provide a source of energy.

• Form organs and body cells.

• Saturated fats: Found in animal products.

• Unsaturated fats: Found in plants.

• Essential Fatty Acids (EFA): Reduce cardiovascular disease risk (e.g., Omega 3 and Omega 6).

Carbohydrates

• Provide energy.

• Have a protein-sparing effect.

• Provide fiber.

  • Sugars: Absorbed quickly, raises blood sugar level.

  • Starches: Take longer to digest and absorb.

Vitamins

• Fat-soluble vitamins: Essential for good health (e.g., Vitamins A, D, E, K).

• Water-soluble vitamins: Include Vitamin C and the B group vitamins.

  • Vitamin A: Essential for healthy eyesight, skin, growth, and immune system.

  • Vitamin B complex: Various functions including red blood cell formation and calcium absorption.

  • Vitamin C: Normal blood vessel function, iron absorption, tissue development, and antioxidant properties.

Minerals

• Sodium: Balances body fluids and maintains nerve function.

• Calcium: Essential for the maintenance of bones, nerve function, and muscle function.

  • Interaction: Vitamin D helps with calcium absorption.

Dietary Fiber

• Insoluble fiber: Assists digestion and prevents constipation.

• Soluble fiber: Helps regulate blood sugar levels and lower cholesterol.

Water

• Functions: Transports nutrients, regulates temperature, lubricates joints, and cushions the nervous system.

Food Intake Guidelines

• Balance energy intake with energy expenditure for weight maintenance.

• Choose foods rich in nutrients over those high in energy but low in nutrition.

Macronutrients

• Basics of body structure

• Needed to revitalize growth and repair damaged body.

Proteins

• Provide energy.

• Produced from amino acids.

  • Indispensable (essential) amino acids: Cannot be made in the body.

  • HBV (High Biological Value) proteins: Foods that contain all indispensable amino acids.

  • LBV (Low Biological Value) proteins: Foods that can be combined to create a complete protein.

Fats

• Provide a source of energy.

• Form organs and body cells.

• Saturated fats: Found in animal products.

• Unsaturated fats: Found in plants.

• Essential Fatty Acids (EFA): Reduce cardiovascular disease risk (e.g., Omega 3 and Omega 6).

Carbohydrates

• Provide energy.

• Have a protein-sparing effect.

• Provide fiber.

  • Sugars: Absorbed quickly, raises blood sugar level.

  • Starches: Take longer to digest and absorb.

Vitamins

• Fat-soluble vitamins: Essential for good health (e.g., Vitamins A, D, E, K).

• Water-soluble vitamins: Include Vitamin C and the B group vitamins.

  • Vitamin A: Essential for healthy eyesight, skin, growth, and immune system.

  • Vitamin B complex: Various functions including red blood cell formation and calcium absorption.

  • Vitamin C: Normal blood vessel function, iron absorption, tissue development, and antioxidant properties.

Minerals

• Sodium: Balances body fluids and maintains nerve function.

• Calcium: Essential for the maintenance of bones, nerve function, and muscle function.

  • Interaction: Vitamin D helps with calcium absorption.

Dietary Fiber

• Insoluble fiber: Assists digestion and prevents constipation.

• Soluble fiber: Helps regulate blood sugar levels and lower cholesterol.

Water

• Functions: Transports nutrients, regulates temperature, lubricates joints, and cushions the nervous system.

Food Intake Guidelines

• Balance energy intake with energy expenditure for weight maintenance.

• Choose foods rich in nutrients over those high in energy but low in nutrition.