2. PROTEIN COMPLETE PROTEINS contain ALL essential amino acids, which are a necessity in your diet. PROTEIN consists of chains of amino acids. It’s main function is the growth, repair and maintenance of body cells. It can also be converted into kilojoules and used as energy. INCOMPLETE PROTEINS only contain SOME essential amino acids.

3. AMINO ACIDS In total, there are 20 different amino acids that help regulate hunger and are vital for building and repairing lean muscle, healthy hair, skin and nails. Your body makes 11 amino acids naturally. The other 9 are known as “essential amino acids”. They are essential because your body does not produce them, so you must receive them from the food you eat.

4. AMINO ACIDS: make up protein using essential amino acids and non-essential amino acids. ESSENTIAL AMINO ACIDS: cannot be made by the body, they need to be received through food. NON- ESSENTIAL AMINO ACIDS: are found naturally in the body.

5. You can combine 2 or more INCOMPLETE proteins to make a COMPLETE protein (containing all essential amino acids)

6. Complete ProteinsIncomplete Proteins MeatGrains FishNuts PoultrySeeds CheeseBeans EggsPeas YoghurtCorn Dairy

7. When they are combined to compensate for each other's lack of amino acids. By combining foods from two or more incomplete proteins, a complete protein can be created. These are considered complementary proteins.

8. Examples of combined complementary proteins to create a complete protein in one meal include: Grains with Legumes - sample meal: lentils and rice with yellow peppers. Nuts with Legumes - sample meal: black bean and peanut salad. Grains with Dairy - sample meal: white cheddar and whole wheat pasta. Dairy with Seeds - sample meal: yogurt mixed with sesame and flax seeds. Legumes with Seeds - sample meal: spinach salad with sesame seed and almond salad dressing.

9. CARBOHYDRATES Carbohydrates (CHO’s) are made up of the chemical elements carbon (C ), hydrogen (H) and oxygen (O). CHO’s provide calories that are necessary for the production of energy. Carbohydrates can be classified according to their chemical structures, and are divided into three groups: Simple carbohydrates Complex carbohydrates Dietary Fibre

10. Simple carbohydrates are refined sugars that have very little nutritional value to the body, and should be consumed in small quantities. Simple carbohydrates are digested by the body more quickly, because they have a very simple chemical structure. There are two types of simple carbohydrates: monosaccharides and disaccharides. Monosaccharides consist of only one sugar, and examples include fructose, galactose and glucose. Disaccharides consist of two chemically-linked monosaccharides, and they come in the form of lactose, maltose and sucrose. ** mono = one saccharide = sugardi = twopoly = many SIMPLE CARBOHYDRATES

11. Complex carbohydrates consist of a chemical structure that is made up of three or more sugars (polysaccharides). These sugars are mostly rich in fibre, vitamins and minerals. Due to their complexity, they take a little longer to digest, and they don't raise the sugar levels in the blood as quickly as simple carbohydrates. Complex carbohydrates act as the body's fuel, and they contribute significantly to energy production. They are important in the absorption of certain minerals and the formation of fatty acids. Complex carbohydrates have a higher nutritional value than simple carbohydrates COMPLEX CARBOHYDRATES

12. DIETARY FIBRE Fibre is an essential part of a healthy diet. It is found in the cell walls of plants and can be consumed through less processed carbohydrate products. Fibre is not digested and absorbed like other carbohydrate products. Its main functions include: Promotes bulk in diet and therefore bowel movements Lowers blood cholesterol Helps control glucose levels in the blood

13. NameSimple Carbohydrates (Monosaccharides & Disaccharides) Complex Carbohydrates (Polysaccharides) Fibre Definition Function Food Sources

14. NameSimple Carbohydrates (Monosaccharides & Disaccharides) Complex Carbohydrates Fibre Definition Function Food Sources sugar, products with white flour, honey, milk, yoghurt, candy, chocolate, fruit juice, cake, jam, biscuits, soda and packaged cereals vegetables, whole- meal bread and cereals, spinach, yams, broccoli, beans, zucchini, lentils, skimmed milk, whole grains Vegetables, legumes, wholegrain cereals, fruits

15. GLYCAEMIC INDEX The Glycaemic Index or GI ranks carbohydrates according to their effect on blood glucose levels. The lower the GI rating, the more slowly the food is absorbed and metabolised and so blood glucose levels rise less dramatically. Low GI foods assist in controlling weight as they delay hunger, as well as preventing diabetes and cardiovascular disease. Low GI foods are foods with a GI less than 55. Intermediate GI foods are foods with a GI between 55 and 70. High GI foods are foods with a GI greater than 70.

16. LIPIDS The term lipid is used to describe solid fats and liquid oils. Lipids are the most concentrated source of energy, providing the body with 37kj of energy per gram. This is more than twice the amount of energy provided by protein or carbohydrates. They are found in both animal and plant sources. The main functions of fats include: Making food more appetising Carrying the fat soluble vitamins – A, D, E and K Providing essential fatty acids

17. TYPES OF FATS

18. VITAMINS Vitamins are natural compounds that are vital to the body and are needed in very small quantities. They are essential for normal body functioning and good health. The main functions include; normal cell division and growth the absorption of other key nutrients the production of hard and soft tissue the production of energy healing wounds and burns the development of good eyesight There are two types of vitamins; Fat Soluble: found in foods containing fat and can be stored in the body. Water Soluble: these need to be consumed daily as excess is excreted.

19. MINERALS Minerals are chemicals that occur naturally and are needed in small amounts in the body. Like vitamins, each mineral has a specific role. The main functions are; to assist in healthy bones and teeth to form body fluids and cells e.g. blood and muscle to control body processes e.g. nerve impulses Some minerals are needed in quite large amounts, including calcium, iron, phosphorus and sodium. Others, which are only needed in small amounts are called Trace elements e.g. flouride and iodine.

20. WATER Water is the most important nutrient because we can survive the least time without it. If the body does not have enough water it becomes dehydrated and within 72 hours death can occur. The main functions of water include; Keeps body tissue moist Transport nutrients Helps remove waste from the body