Nutrition

Lesson Objectives To understand why our bodies need food To learn about the different nutrients and vitamins our bodies require

Why do we need food? We need to eat food for lots of different reasons: For energy to live, move and survive To grow, and to repair damaged cells and tissues in our body To keep warm To prevent diseases

Variety Balance

Energy (calories) Found in all food in differing amounts Different people need different amounts of energy. Energy is needed by the body to stay alive, grow, keep warm and be active Energy comes from the fat, carbohydrate, protein and alcohol that food and drink contains.

Protein Different foods contain different amounts and combinations of amino acids (the building blocks of proteins). The amount of protein we need changes during a lifetime The main sources include meat, fish, eggs, milk, cheese, cereals and cereal products (e.g. bread), nuts and pulses (peas, beans and lentils). Protein is needed for growth and repair of the body It is also a source of energy. 1g of protein provides 4 kcal

Fat Butter is often described as a ‘saturated fat’, while most vegetable oils are described as ‘unsaturated fats’ Fat is needed for health but only in small amounts. No more than about one third of our energy intake should come from fat. Fat provides energy; 1 gram provides 37 kJ (9 kcal). Fat provides essential fatty acids. It is a carrier of fat-soluble A, D, E and K and is necessary for them to be absorbed in to the body. All fats contain both saturated and unsaturated fatty acids but are sometimes described as ‘saturated’ or ‘unsaturated’ according to the proportions of fatty acids present

Carbohydrates Sugars are called simple carbohydrates. They are called simple because your body digests them quickly and easily. Starchy Carbohydrates are called Complex carbohydrates. These carbohydrates take longer to be digested than simple carbohydrates do. There are 2 main groups of carbohydrate - starch and sugars Carbohydrates provide a source of energy - Glucose, Glycogen. The main sources of carbohydrate include starchy foods, such as cereal, pulses and potatoes and foods and drinkscerealpotatoes containing sugars such as milk, fruits and vegetables, jam,fruits and vegetables confectionery, table sugar and some soft drinks.sugar

Vitamins Vitamins are needed in very small amounts for many of the processes carried out in the body Vitamins are found in small amounts in many foods and can be put into two groups:- Fat soluble vitamins and Water soluble vitamins

Fibre Fibre is important as it adds bulk to the diet and this helps food travel along the digestive system more quickly helping us to go to the toilet Dietary fibre is found in cereal foods, beans, lentils, fruit & vegetables Dietary fibre is not digested by the body. It is the parts you cannot eat of fruit, vegetables, cereals, beans and pulses

Seven steps to healthy eating Do you eat a variety of different foods? Do you eat the right amount to be a healthy weight? Do you eat plenty of foods rich in starch and fibre? Do you eat plenty of fruit and vegetables? Do you eat too many foods that contain a lot of fat? Do you have sugary foods and drinks too often? Do you eat too much salt?

VitaminWhat for?Where found? Vit AEyesight & healthy skinDairy produce, oily fish, carrots Vit DForming of bones and teeth Milk, fish oils, sunlight Vit EHelps lungs to functionEggs, meat, cereal oils Vit KClots bloodGreen veg, fish, liver FAT SOLUBLE VITAMINS DISSOLVE IN FAT - STORED IN THE BODY WATER SOLUBLE VITAMINS DISSOLVE IN WATER – LEAVE THE BODY QUICLKY VitaminWhat for?Where found? Vit BHelps release energyIn lots of foods Vit CProtects against infection, makes connective tissue Fruit and raw green vegetables

Who?Requires Baby Breast milk which contains special proteins, antibodies and white blood cells which help to protect the baby against infection. It also contains a substance to help the baby grow. Children Foods that are high in energy as they grow quickly. Calcium is needed for healthy tooth development and, vitamin D, helps make bones stronger. Teenager Calcium for bones (teenagers have growth spurts). Girls and boys differ in how much they need; boys need more protein and energy than girls due to their greater growth spurt. Girls need more iron than boys once their periods start. Adult Plenty of starchy foods and fruit and vegetables, meat or its alternatives, milk and only small amounts of foods and drinks containing fat and sugar. Older Adult Vitamin B to help release energy and Vitamin C to help fight infection