1. Nutrition Objective: List the nutrients you need in your diet.
Distinguish between organic and inorganic nutrients.

2. Nutrition All living organisms need food.
What are the four main reasons why organisms need food?
Food is a source of energy
Food provides materials needed to replace or repair damaged tissue
Food provides the raw materials needed for growth
Substances that help the body function properly and that prevent certain diseases are also present in food

3. What are the main food groups?
All the different foods we eat are made from only a small number of chemically different substances. We call them nutrients or food chemicals.
Carbohydrates
Proteins
Minerals
Fibre
Vitamins
Lipids (fats and oils)

4. You are what you eat!
The food you eat and drink forms your diet. A balanced diet includes foods that have all the nutrients in the right proportions needed by your body.
Write down everything you ate yesterday!
Did you eat a balanced diet?

5. Carbohydrates
Carbohydrates are nutrients which contain the elements carbon (C), Hydrogen (H) and Oxygen (O) (e.g. Glucose is C6H12O6).
Although all foods provide us with energy, carbohydrates are the cheapest and most readily available source of energy.
There are two sources of carbohydrates – sugars (fruit juice, cakes, biscuits, chocolate) and starch (potatoes, bread, rice and other cereals).

6. Excess…
If we eat more carbohydrates than we need for our energy requirements, the excess is converted in the liver to either glycogen or fat.

7. Lipids (fats and oils)
Fats are found in animals whereas oils are produced by plants. Chemically, fats and oils are the same.
Lipids are very rich in energy, however, the energy in lipids cannot be used directly by the body (like carbohydrates can).
Lipids are used to store energy and we all have a layer of fat under our skin. We get lipid supplies from butter, margarine, oils, nuts, (bacon!) and cheese.

8. albumin is the main protein in egg-whites
Proteins
albumin is the main protein in egg-whites
Proteins are an essential part of our diet. They provide the raw materials needed for the formation of new cells during growth and for the repair and replacement of damaged tissues.
The enzymes that control all the chemical reactions in our body cells are also proteins.
Proteins, when digested, are broken down into smaller units called amino acids. There are only about 20 naturally occurring amino acids, but there is an infinite number of different ways that they can be linked together, each giving a different type of protein.

9. Protein
Unlike carbohydrates and lipids, proteins cannot be stored by the body. Excess protein is changed into glycogen and used as an energy source, or it is converted into urea in the liver and removed from the body as part of urine.
You get protein supplies from foods such as cheese, meat, milk, eggs, fish and beans.

10. Lack of Protein
A lack of protein in the diet cause serious deficiency problems, resulting in diseases such as kwashiorkor in children. The affected child lacks energy, has weak muscles and does not grow properly.

11. Vitamins
Vitamins are organic compounds that help to keep our bodies working properly. These are supplied by living organisms (plants & animals).
You only need very small amounts of each one.
They are required in our diet as they cannot be synthesised (made) by our bodies.
People who do not eat enough suffer from deficiency diseases.

12. Vitamin Found in… Deficiency
Vitamin A (Retinol)
Butter, cheese, milk, liver, carrots, fresh green veges
Poor night vision, colds, bronchitis and unhealthy skin

13. Vitamin Found in… Deficiency
Vitamin A (Retinol)
Butter, cheese, milk, liver, carrots, fresh green veges
Poor night vision, colds, bronchitis and unhealthy skin
Vitamin B1
(Thyamine)
Wholemeal bread, liver, yeast, milk, kidney, lean meat, eggs
Beri-beri (weakness, retarded growth, paralysis and death)

14. Vitamin Found in… Deficiency
Vitamin A (Retinol)
Butter, cheese, milk, liver, carrots, fresh green veges
Poor night vision, colds, bronchitis and unhealthy skin
Vitamin B1
(Thyamine)
Wholemeal bread, liver, yeast, milk, kidney, lean meat, eggs
Beri-beri (weakness, retarded growth, paralysis and death)
Vitamin B2
(Riboflavin)
As for B1 plus green veges
Skin disorders, eye and mouth membrane sores (dermatitis)

15. Vitamin Found in… Deficiency
Vitamin A (Retinol)
Butter, cheese, milk, liver, carrots, fresh green veges
Poor night vision, colds, bronchitis and unhealthy skin
Vitamin B1
(Thyamine)
Wholemeal bread, liver, yeast, milk, kidney, lean meat, eggs
Beri-beri (weakness, retarded growth, paralysis and death)
Vitamin B2
(Riboflavin)
As for B1 plus green veges
Skin disorders, eye and mouth membrane sores (dermatitis)
Vitamin B3
(Niacin)
Chicken, turkey, liver, fish, lean meat, legumes
A disease called pellagra, which affects the skin

16. Vitamin Found in… Deficiency
Vitamin A (Retinol)
Butter, cheese, milk, liver, carrots, fresh green veges
Poor night vision, colds, bronchitis and unhealthy skin
Vitamin B1
(Thyamine)
Wholemeal bread, liver, yeast, milk, kidney, lean meat, eggs
Beri-beri (weakness, retarded growth, paralysis and death)
Vitamin B2
(Riboflavin)
As for B1 plus green veges
Skin disorders, eye and mouth membrane sores (dermatitis)
Vitamin B3
(Niacin)
Chicken, turkey, liver, fish, lean meat, legumes
A disease called pellagra, which affects the skin
Vitamin C
(Ascorbic acid)
Fresh fruits, citrus fruit (oranges, lemons, grapefruit) green veges.
Scurvy (bleeding from gums and other membranes, teeth disorders, reduced resistance to infection)

17. Vitamin Found in… Deficiency
Vitamin D (Calciferol)
Dairy, liver, egg yolk, cod liver oil
Formed in the skin by sunlight
Rickets in children (weak bones, poor teeth)

18. Vitamin Found in… Deficiency
Vitamin D (Calciferol)
Dairy, liver, egg yolk, cod liver oil
Formed in the skin by sunlight
Rickets in children (weak bones, poor teeth)
Vitamin E
Fresh green veges, whole cereal grains, eggs and dairy
Affects reproduction, sperm may be infertile and embryos may fail to develop

19. Vitamin Found in… Deficiency
Vitamin D (Calciferol)
Dairy, liver, egg yolk, cod liver oil
Formed in the skin by sunlight
Rickets in children (weak bones, poor teeth)
Vitamin E
Fresh green veges, whole cereal grains, eggs and dairy
Affects reproduction, sperm may be infertile and embryos may fail to develop
Vitamin K
Liver, green veges, egg yolk, unpolished cereals
Prolonged bleeding (essential for blood clotting)

20. Minerals
Minerals are inorganic elements that your body needs in very tiny amounts.
A lack of any single one can result in a deficiency disease or even death.

21. Mineral Found in… Necessary for…
Calcium
Milk, cheese, fish, green veges
Strong bones and healthy teeth, muscle contraction and blood clotting.
Absence causes rickets

22. Mineral Found in… Necessary for…
Calcium
Milk, cheese, fish, green veges
Strong bones and healthy teeth, muscle contraction and blood clotting.
Absence causes rickets
Iodine
Seafood, cheese, iodised table salt
Formation of hormones in the thyroid gland
Absence causes goiter and reduced growth

23. Mineral Found in… Necessary for…
Calcium
Milk, cheese, fish, green veges
Strong bones and healthy teeth, muscle contraction and blood clotting.
Absence causes rickets
Iodine
Seafood, cheese, iodised table salt
Formation of hormones in the thyroid gland
Absence causes goiter and reduced growth
Iron
Red meat, liver, kidney, yeast, eggs, green veges
Formation of hemoglobin in red blood cells
Absence can cause anaemia (tiredness, lack of energy)

24. Mineral Found in… Necessary for…
Calcium
Milk, cheese, fish, green veges
Strong bones and healthy teeth, muscle contraction and blood clotting.
Absence causes rickets
Iodine
Seafood, cheese, iodised table salt
Formation of hormones in the thyroid gland
Absence causes goiter and reduced growth
Iron
Red meat, liver, kidney, yeast, eggs, green veges
Formation of hemoglobin in red blood cells
Absence can cause anaemia (tiredness, lack of energy)
Sodium
Table salt, green veges
Maintenance of tissue fluids, blood and lymph, transmission of nerve impulses

25. Mineral Found in… Necessary for…
Calcium
Milk, cheese, fish, green veges
Strong bones and healthy teeth, muscle contraction and blood clotting.
Absence causes rickets
Iodine
Seafood, cheese, iodised table salt
Formation of hormones in the thyroid gland
Absence causes goiter and reduced growth
Iron
Red meat, liver, kidney, yeast, eggs, green veges
Formation of hemoglobin in red blood cells
Absence can cause anaemia (tiredness, lack of energy)
Sodium
Table salt, green veges
Maintenance of tissue fluids, blood and lymph, transmission of nerve impulses
Nitrogen
Protein foods, lean meat, fish, eggs, milk
Formation of muscle, hair, skin and nails

26. Mineral Found in… Necessary for…
Calcium
Milk, cheese, fish, green veges
Strong bones and healthy teeth, muscle contraction and blood clotting.
Absence causes rickets
Iodine
Seafood, cheese, iodised table salt
Formation of hormones in the thyroid gland
Absence causes goiter and reduced growth
Iron
Red meat, liver, kidney, yeast, eggs, green veges
Formation of hemoglobin in red blood cells
Absence can cause anaemia (tiredness, lack of energy)
Sodium
Table salt, green veges
Maintenance of tissue fluids, blood and lymph, transmission of nerve impulses
Nitrogen
Protein foods, lean meat, fish, eggs, milk
Formation of muscle, hair, skin and nails
Fluorine
Milk, sometimes added to toothpaste
Prevention of tooth decay

27. Fibre (Roughage)
Fibre consists mostly of plant cells walls, and occurs in all vegetables, fruits and bread.
We do not have any enzymes for digesting cellulose and so it passes unchanged through the alimentary canal. Even though we cannot obtain any nutritional value from fibre, it does have one important function:
Fibre helps to keep food moving through the gut and prevent constipation.
Recent evidence shows that fibre also helps prevent bowel cancer.

28. Water
About three quarters (75%) of your body is water. It is possible to go without food for several weeks, but without water you would die within a few days.
Water is essential for transporting substances around your body. All chemical reactions that occur in our body cells require water as a solvent. You lose some water all the time, when you breathe out, sweat and go to the toilet. You must replace water all the time.

29. Food and Health (pages 34-35)
Define these terms:
Macronutrients
Micronutrients
Organic
Inorganic
Name three places where glycogen is stored.
Describe the importance of calcium and sodium in the diet.
Explain why vitamin C is an important part of our diet.
Although we don’t get any nutritional value from fibre, explain why is it essential.