Nutrition - Nutrients, Vitamins and Minerals

MACRO AND MICRONUTRIENTS

NUTRIENTS Nutrients are chemical substances we obtain from food to provide energy for our bodies, regulate and maintain body systems and functions and repair body tissues. They can be divided into two main groups:

MACRO NUTRIENTS Macro nutrients are needed in large amounts in the diet and all provide energy for the body. These include carbohydrates, proteins and fats.

MICRO NUTRIENTS Micro nutrients however are needed in smaller amounts in the diet and contain no energy themselves. These are vitamins and minerals which work in partnership with the macro nutrients to produce life sustaining functions and are needed to unlock the energy present in macro nutrients.

CARBOHYDRATES RDA – 130g Carbohydrates provide your body with energy. The simplest are sugars, like glucose, fructose, sucrose and lactose. Complex carbohydrates, like starch, are made up of lots of sugar molecules joined together. The 'identity tags' (antigens) on the surface of all cells are made from carbohydrates joined to proteins. These molecules are essential for cells to recognise each other and to keep the different parts of your body working together.

Carbohydrates can be found in; Dairy- milk, yoghurt and ice cream Fruit- whole fruit and fruit juice Grains- bread, rice, crackers and cereal Legumes- beans and other plant based proteins Starchy vegetables- potatoes and corn Sugary sweets- limit these

PROTEINS RDA – 0.8g per kilo of body weight Proteins are the cell's 'workers'. You have many thousands of different proteins in your body. Some are used as building blocks: your hair and nails contain the protein keratin, while your muscles contain actin and myosin. Other kinds of proteins carry oxygen around your body, fight infections and detect the light entering your eyes. A vital group of proteins - enzymes - controls the rate of the chemical reactions in your body that make all the other molecules you need.

FATS RDA – 24g Although fats have received a bad reputation for causing weight gain, they are essential for survival and performance.  They provide energy, absorbs certain nutrients and maintain your core body temperature. You need to consume fat every day to support these functions, but some types of fat are better for you than others. Good fats protect your heart and keep your body healthy, while bad fats increase your risk of disease and damage your heart.

We need to fuel with the proper fats for: Normal growth and development Energy (fat is the most concentrated source of energy) Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids) Providing cushioning for the organs Maintaining cell membranes Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and cold water fish) has been shown decrease the risk of developing heart disease.

DIETARY FIBRE RDA- 25-30g Dietary fibre relieves constipation, helps to maintain a healthy weight and lowers the risk of diabetes, heart disease and helps to control blood sugar levels.

Dietary fibre can be found in Whole grain products Fruits Vegetables Beans, peas and other legumes Nuts and seeds

VITAMINS AND MINERALS Vitamins are organic and can be broken down by heat, acid or air while minerals are inorganic and hold onto their chemical structure. Both vitamins and minerals are called micro nutrients as the body only needs a small amount, yet failing to provide the body with these results in a high chance of getting a disease such as; Scurvy Blindness Rickets Getting sufficient quantities can provide health benefits such as Strong bones Healthy teeth Prevents birth defects