1. Macro = Big Needed in large amounts… Macronutrients include proteins, fats, carbohydrates

2. = ENERGY eaten > broken down into glucose > absorbed into bloodstream > used for energy Carbohydrates should provide 50% of the body’s energy Too much carbohydrate = stored as body fat Simple Carbohydrates (known as sugars) Energy is released quickly Complex Carbohydrates Energy is released slowly

3. SUGARS Divided into 3 main groups: INTRINSIC (natural sugars) From part of the cell structure in some fruits & vegetables EXTRINSIC (added sugars) Not found naturally, added to provide sweetness/q uick source of energy STARCHES (slow releasing carbohydrates) Take longer to digest than sugars so release energy more slowly over a longer time - healthiest sources of energy DIETARY FIBRE (Non-starch Polysaccharide) Found in the cell structure of plants Humans cannot digest fibre - but important in moving waste material through the body

4. DIETARY FIBRE Keeps the gut healthy and prevent constipation. Fibre is not digested when we eat it. 12 grams vs 18 grams! Plant based foods:

5. = GROWTH, MAINTENANCE & REPAIR Excess protein > converted into glucose > stored in the liver as glycogen > secondary source of energy Proteins = long chains of amino acids (indispensable amino acids – cannot live without them)

6. VEGETABLE LBV = Low Biological Value Lack one or more of the indispensable amino acids ANIMAL HBV = High Biological Value Contain all of the indispensable amino acids NEED TO MIX & MATCH BOTH IN DIET NOVEL PROTEINS Grown from micro-organisms which produce mycoprotein known as Quorn (low in fat, good source of proteins for vegetarians).

7. = ENERGY & supply vitamins A, D, E & K (also provide a protective layer around delicate internal organs such as kidneys) VEGETABLE Unsaturated fatty acids (NOT converted to cholesterol in liver) Healthier than animal fats ANIMAL Saturated fatty acids (converted to cholesterol in liver) Need some cholesterol (healthy cells & hormones) Too much = blocked arteries & heart disease

8. Ways of cutting down on saturated fat: