1. Unit 3 Outcome 2 Nutrition
Revision Class

2. 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

3. 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.

4. 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

5. 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

6. 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
Low GI is <55
Lentils, baked beans, sourdough bread, low-fat ice cream, apples, low-fat
Medium GI is between
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.

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