micronutrients

Carbohydrates Carbohydrates are used in the body for burning and creating energy and come in sugars and starches which are found in grains (wheat, bread, pasta) then fruit and vegetables. Carbs are broken down within the body in order to create glucose. Proteins are a complex amino acids which are used to build muscle and cells in the body. Examples of food with high protein is meat (fish, steak, chicken), along with nuts and soya beans. Fats are esters of three fatty acid chains and can come in the form of oil such as olive oil which can be used to fry food. Fatty oils have a large amount of calories for the amount of grams, and is normally stored as body fat because it wasn’t all burnt.

Micronutrients Vitamins- vitamins are organic compounds which are necessary in the body in order to allow the body to be healthy, they assist in such things like growth, metabolism along with maintenance. Minerals- these are essential for the body to function, examples of minerals are iron, copper, potassium and calcium. Iron helps by letting oxygen to bind to red blood cells, and potassium assists in the rhythm of the heart. Fibre- it is part of fruit and vegetables although it can't be digested it does play a big part in letting food pass though the digestive system easier.

Nutritional Requirements: Essential- this means these nutrients can't be synthesised (made) in the body, so they have to be brought in through the diet. Examples are: water, vitamins A, C, D, iron, potassium and calcium. Non-essential Nutrients- these can be synthesised within the body or from other sources. Examples are: Carbohydrates (can be sourced from other sources or proteins) other vitamins and other amino acids.

Common Terminology: Recommended Daily Allowance- is the recommended amount of calories and nutrients for an individual to take daily, along with the amount of vitamins and minerals. Optimum Level- this is the meaning of eating the correct amount of nutrients within a proper schedule in order to gain the best performance which leads to the longest possible lifetime and good health. Safe Intake- The safe intake is the amount judged to be a level or range of intake at which there is no risk of deficiency and is below the level where there is a risk of undesirable effects- source (downloaded PowerPoint from internet) Estimated Average Requirements- is an estimation of the average requirements for energy or nutrients, and 50% of the people in the group will need more and the other 50% will need less.

Standard Abbreviations: RDA- recomended dietry allowance SI- Safe intake EAR-Estimated Average Requirements