Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Nutrients

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Nutrients Nutrients perform different functions in the body. The body needs different amounts of each nutrient. Specific figures (Dietary Reference Values) are published by the government. Healthy eating means selecting foods that will provide the nutrients you need.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Energy Measured in kilocalories (kcal) or kilojoules (kj). Provided by carbohydrates, fat, protein and alcohol. Balance the energy input from food with the energy output through activity – this helps to control body weight.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Fat A very concentrated source of energy – fat contains more than twice as much energy as sugar or starch. Should provide 30 – 35% of energy. Two types: saturated and unsaturated.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Unsaturated fat Unsaturated fat is present in oily fish and foods from plants (oils, nuts and seeds). Unsaturated fat reduces the cholesterol level in the body. Two types: monounsaturated and polyunsaturated.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Saturated fat Present in foods from animal sources (meat, milk, butter and cheese). Unhealthy as it pushes up blood cholesterol. Switch to foods containing unsaturated fat – use oil instead of butter, eat oily fish and white meat.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Percentage of fat in some foods

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Types of fats Mostly saturatedMostly monounsaturated Mostly polyunsaturated Butter Lard, suet, dripping Hard margarines Ghee Creamed coconut and coconut oil Palm oil and palm kernel oil Full-fat milk and diary fat Some meat fat Olive oil Rapeseed oil (canola) Peanut oil Some spreads Some meat fat Almond oil Hazelnut oil Sunflower oil and spread Corn oil Safflower oil Walnut oil Linseed oil Soya oil/spread Sesame oil Oily fish

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Main sources of fat in the diet

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Carbohydrates Two types: starches and sugars. Starches occur in bread, cereal, rice, pasta and potatoes. Starches should provide about 50% of energy. Starchy foods also contain some protein, vitamins, minerals and fibre.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins How much carbohydrate? A diet high in carbohydrates (especially unrefined) is recommended.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Sugars Sugars occur naturally in fruit and honey. They are added to many manufactured foods. Tooth plaque contains bacteria which use sugar to create acid, causing tooth decay (more than half of UK teenagers suffer). Need to cut down on sugars.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Fibre The roughage in plant foods – wholegrain cereals, pulses, fruit, vegetables and nuts. Good for the digestive system. Aim to eat about 30 g per day. Most people only eat about 20 g per day.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Main sources of carbohydrate in the diet

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Protein The ‘body-building’ nutrient found in animal and vegetable foods, such as meat, fish, cheese, eggs, cereals, pulses and nuts. Adults need 35 – 50 g per day. That could be provided by 100 g of chicken or 200 g of baked beans and a yoghurt.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Main sources of protein in the diet

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Vitamins and minerals Needed in minute amounts for many bodily processes. Obtained from food. The government’s Dietary Reference Values include amounts for nine vitamins and eleven minerals.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Vitamin A Found in foods of animal origin. The body can make vitamin A from carotene, which is found in orange juice and some fruit and vegetables, such as carrots, sweet potatoes and apricots.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins B vitamins Several important functions in the body. Help release energy from food. Found in dairy products (especially vitamin B2, riboflavin) and protein-rich foods.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Calcium Found in milk and dairy products. Needed for healthy bones and teeth.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Main sources of calcium and iron in the diet

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Some other minerals Iron: Needed for healthy blood; prevents anaemia. Zinc: Needed for wound healing. Magnesium: Helps the body use energy from food. All found in protein-rich foods.

Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins Salt (sodium chloride) Sodium is used to maintain the water balance in the body. High intakes can raise blood pressure, increasing the risk of stroke and heart disease. Salt is added to many manufactured foods, especially snacks. Aim for about 4 g of salt per day. (The UK average is estimated at 8 g!)