Unit 3 Outcome 2 Nutrition Revision Class

Definitions Micronutrients: Minerals and vitamins: required in only small quantities; used for body growth and function Macronutrients: Carbohydrates, protein and fat – major nutrients required for energy, soft tissue growth and repair. Hard tissue – bones, teeth Soft tissue – skin, muscles, blood, organs

Protein Made up of amino acids (building blocks of life). 20 different amino acids. 8 complete proteins Made up of Essential Amino acids Need to be supplied in diet Food Sources: Animal Origin E.g. lean red meat, chicken, cheese, milk, fish, eggs. 12 incomplete proteins Made up of Non-Essential Amino acids Cannot be made by the body (also supplied in the diet). Food Sources – Plant products E.g. baked beans, rice, legumes, nuts, seeds, vegetables, breakfast cereals.

Carbohydrates Functions: Classified into 3 groups: Monosaccharides primary source of energy (1 gram carbohydrates provides 16kj of energy) Assist in regulation of protein & fat metabolism Provide dietary fibre & prevent constipation Classified into 3 groups: Monosaccharides Simplest form consisting of 1 sugar unit. E.g. Glucose: found in honey Fructose: found in fruit Disaccharides Contain 2 monosaccharides E.g. Sucrose: found in sugar Lactose: found in milk Polysaccharides Complex Carbohydrates & contain many monosaccharides E.g. Starch: found in rice, pasta & potatoes Cellulose: found in wholegrain breads & cereals

Fibre Daily Requirements: Food Sources: Functions: Adults: 30gm per day Food Sources: Wholegrain breads, cereals, Wholemeal pasta & Brown Rice, Bran Legumes Dried fruit & nuts Fresh fruit – with skin on & Vegetables Functions: Protective Factors: Cardiovascular Disease Colorectal (bowel) cancer Low Fibre Diet – Health Risks Constipation Heart disease due to narrowing of the arteries due to fatty deposits Irritable bowel syndrome: flatulence & bloating Some cancers I.e. Bowel Cancer

Glycaemic Index Glycaemic index (GI) relates to the ranking of carbohydrate foods according to the effect these foods have on blood glucose levels. GI grading scales is between 0 - 100 Low GI is <55 Lentils, baked beans, sourdough bread, low-fat ice cream, apples, low-fat Medium GI is between 56 - 69 Pineapples, muesli, honey, basmati rice High GI is >70 White bread, rye bread, cornflakes, carrots, pumpkin, jelly beans. Low GI foods breakdown more slowly and result in a gradual rise of blood sugar levels. Provide more sustainable energy – better for diabetics. High GI foods breakdown quickly causing a rapid increase in blood sugar which is better for sportspeople who need a rapid source of energy to replenish hard-working muscles.

References: H+HD Units 3+4: Gunther, Kuen, Warren, Oxford Uni. Press