1. Macronutrients Proteins are made from building blocks called amino acids, which number 20 in total. Of the 20 amino acids, nine are considered essential to the daily diet. Complete proteins contain all nine amino acids. Protein is essential for the repair of body cells and is used for making enzymes, hormones and antibodies and can also be used as a fuel source for exercising muscles. A sedentary adult should consume 0.8 grams of protein per kilogram of bodyweight. This figure could be as high as 2g/kg bodyweight for athletes. The body can only deal with approx 30 grams of protein in one sitting. Excess protein is stored as fat Protein All carbohydrates are made up of molecules or units called saccharides: Simple carbs – ‘sugar’ Complex carbs – ‘starches’ No-starch polysaccharides (NSP) – ‘fibre’ All carbs form glucose when digested. Glucose is transported round the body via the blood and taken into cells to be converted into energy. Under normal daily activities both carbs and fats contribute significantly to energy requirements. As intensity increases, the contribution from fats decreases and carbs increases. Complex carbs provide a slower release of energy than simple carbs. In their natural form they contribute to long-term good health, appetite control and sustained energy levels. Carbohydrates Some fat is essential in everyone’s diet. Fats provide a source of concentrated energy as well as the fat soluble vitamins A, D, E and K. Fat is also needed for hormone metabolism, health skin & hair, tissue repair, protecting the internal organs and to prevent excessive loss of body heat. There are two main types of fat: Saturated – solid at room temperature. Raise cholesterol levels and increase risk of chronic diseases. Found in meat, butter, cream, butter, eggs, full fat milk and yogurt. Unsaturated – liquid at room temperature. Contains essential fatty acids that cannot be manufactured by the body. Found in raw nuts and seeds, some fish and oils. Fats Sources of Simple Carbohydrates Fruit: a healthy choice Contains vitamins and minerals Contains antioxidants and phytochemicals Contains high level of dietary fibre Contains trace of amino acids Less healthy options: biscuits, cakes, confectionary, soft drinks Contains excessive sugar Contains processed, low quality fats High energy density Contains no vitamins or minerals Refined Carbohydrates White bread, white pasta, cakes, biscuits, pastries, rice cakes, white rice Contains excessive sugar Contains processed, low quality fats High energy density Contains no vitamins or minerals Wholemeal or wholegrain products, frozen veg, fresh veg, sweet potatoes, yams, pulses Contains vitamins and minerals Contains antioxidants and phytochemicals Contains high level of dietary fibre Contains trace of amino acids Unrefined CarbohydratesComplete Proteins Cereals and grains (wheat, rye, barley, oats, rice) Cereal products (bread, pasta etc) Pulses (beans, lentils, peas) Nuts Vegetables Animal sources: Eggs Meat Poultry Dairy fish Incomplete Proteins Non-animal sources: Soy foods Buckwheat Quinoa Monounsaturated Fats Diets high in monounsaturated fats have been shown to lower both cholesterol and plasma triglycerides, and therefore thought to reduce the risk of chronic heart disease. Olives or olive oil Peanut oil Rapeseed oil Avocados Nuts & seeds polyunsaturated Fats essential to the daily diet: Omega 3 fatty acids Omega 6 fatty acids Oily fish Flax oil Walnuts Pasture reared eggs Hydrogenation and trans fats Common foods which contain trans fats: Many margarine's Biscuits & cakes Take away food Pies & pastries Pre-prepared foods Consumption of hydrogenated fats is associated with serious diseases such as cancer, diabetes, obesity, immune system dysfunction and birth defects. Created by: stewart.kearney927@mod.uk