Transcript Food Sources - highvalehealth

NUTRITION
Macronutrients & Micronutrients
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Carbohydrates
Fibre
Proteins
Fats
Water
Vitamins
Minerals
Function of Carbohydrates
• What do you think the main function of
carbohydrate is?
Sugars and
starches are the
most efficient
form.
Energy supplies
to the body!
Fats contain more
energy but require
more oxygen to
break down!
Starch is
digested and
stored as
glycogen.
Carbohydrates
• Carbohydrate provides the main source of
energy for the body.
• The majority of CHOs are found in plant foods
in the form of sugar, starch or fibre.
CARBOHYDRATE – SUGAR
• Function: Major
source of quick release
energy for the body.
The body requires
energy to function and
to be able to
participate in physical
activity.
• Food Sources: Cakes,
biscuits, sugar, fruit,
chocolate, lollies.
CARBOHYDRATE – STARCH
Function:
Food Sources:
• Major source of slow
release energy for the body.
The body requires energy to
function and to be able to
participate in physical
activity.
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Bread
Cereal
Pasta
Rice
Potatoes
Bananas
CARBOHYDRATE – FIBRE
Function:
• Helps food move through
the digestive system.
Provides bulk to assist the
removal of waste from the
body – keeps waste
removal from the body
regular.
Food Sources:
• Wholegrain and wholemeal
breads and cereals, bran,
fruits and vegetables (when
the skin is left on).
Protein
• Function: Required for the growth, repair
and maintenance of body tissues. Provides
a secondary source of energy if insufficient
carbohydrates are available.
• Food Sources:
Meat, milk, eggs,
fish, soy beans,
nuts, legumes,
beans, cheese.
FATS (LIPIDS)
• Function: Major source of energy. Contains
the fat-soluble vitamins A, D, E and K.
Provides insulation and protects the body.
Involved in hormone production.
• Food Sources: Cream, meat, whole milk,
vegetable oils, butter, margarine, oily fish.
SOURCES OF ENERGY
Recommended percentage of total energy intake
15%
30%
Proteins
Carbohydrates
Fats/lipids
55%
WATER
• Function: All chemical reactions
that take place in the body
require water. Transports
nutrients to cells in the body
and keeps the body hydrated
so it can function.
• Food Sources: Most foods
contain some water. Fruits and
vegetables have high levels of
water.
VITAMINS
• Vitamins B, C are water soluble
• Vitamins A, D, E and K are fat soluble
VITAMIN A
• Functions: Needed to
maintain normal vision and
for the growth of soft tissue
like skin and hard tissue like
bone.
• Food Sources: Butter, cheese,
eggs, green leafy vegetables,
red, orange and yellow fruits
and vegetables.
B GROUP VITAMINS
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VITAMIN B1-THIAMIN
B2-RIBOFLAVIN
B3-NIACIN
B6-PYRIDOXINE
• Functions: Enables
energy to be released
from the energy
nutrients –
carbohydrate, fat and
protein.
• Food Sources: Lean
pork, wholegrain bread
and cereals, nuts and
vegemite.
VITAMIN B 12
• Functions: Needed for red blood cell
formation and maturation.
• Food Sources: Liver, meat, milk, eggs, cheese
and fish.
VITAMIN B9 (FOLATE/FOLIC ACID)
• Function: Needed for growth, especially of the
spinal cord in developing babies and red blood
cell formation.
• Food Sources: Leafy green vegetables,
broccoli, green beans, eggs, peanuts, avocado,
oranges.
Recap of last lesson
• 1. What are macronutrients and micronutrients?
Provide an example of each.
• 2. What macronutrient should most of our energy
intake come from?
• 3. Why do we need fat in our diet?
• 4. What are the 4 categories of fat?
• 5. What’s another name for vitamin B9?
• 6. Name one difference between the Healthy
Living Pyramid and the Australian Guide to
Healthy Eating.
VITAMIN C
• Functions: Needed
for soft tissue
formation and
healing. Eg: skin
cells. Helps the body
to absorb iron.
• Food Sources: Citrus
fruits, leafy green
vegetables,
tomatoes, potatoes,
kiwi fruit, capsicum.
VITAMIN D
• Function:
• Absorption of calcium
and phosphorus
• Helps maintain a stable
nervous system, normal
heart action and blood
clotting.
• Food sources:
• Butter, margarine, fish
(salmon, tuna), liver,
kidney.
MINERALS
CALCIUM
• Function: Required for the formation and
maintenance of bones and teeth. Assists with
muscle contractions.
• Food Sources: Dairy products (milk, cheese,
yoghurt), fish with soft bones (tuna, salmon,
sardines), nuts (almonds), green leafy
vegetables.
IRON
• Function: Needed for the
formation of haemoglobin to
carry oxygen in the blood.
Needed to prevent iron
anaemia – an illness that
makes you feel tired.
• Food Sources: Meat, liver, egg
yolk, wholegrain cereals,
green leafy vegetables, dried
apricots.
FLUORIDE
• Function: Strengthens tooth enamel (outer
coating on teeth) to protect against dental
caries.
• Food Sources: Seafood, tea, fluoridated water
(tap water).
PHOSPHORUS
• Function: energy
production
• Food Sources: foods rich
in protein such as meat,
milk, eggs, legumes and
grains.
SODIUM
• Function: Helps to maintain water balance in
the body. Required for muscle contractions.
• Food Sources: Table salt, fast foods,
convenience foods, pickled foods.