1. Nutrition 1

2. Nutrients are chemicals found in food which give the body nourishment.
Nutrition
What are nutrients?
Nutrients are chemicals found in food which give the body nourishment.
They are needed for the maintenance of life.
Nutrients are needed by the body to perform its daily functions properly.
Health problems might occur if any one of these nutrients is lacking in a person’s diet.

3. What are macronutrients?
Nutrition
What are macronutrients?
Macronutrients refer to:
Carbohydrates
Protein
Fat
These three nutrient types are needed in the body in large amounts.
They are measured in grams.

4. What are micronutrients?
Nutrition
What are micronutrients?
Micronutrients refer to:
Vitamins (A,B group, C, D, E K)
Minerals (Calcium, Iron, Potassium, Phosphorous, Magnesium, Sodium)
Trace elements (Iodine, Fluoride, Selenium, Zinc)
These three nutrient groups are needed in the body in smaller amounts.
They are measured in milligrams or micrograms.

5. What else does the body need?
Nutrition
What else does the body need?
The body also needs:
dietary fibre (non starch polysaccharide – NSP)
water
These are often referred to as essential non-nutrients (the body cannot remain healthy without them).

6. Nutrition
Overview of nutrients

7. Carbohydrates Why do we need it? Where do we find it?
Nutrition
Carbohydrates
Why do we need it?
Energy
Where do we find it?
Starch: cereals, breads, pastas, starchy vegetables such as potatoes.
Sugar: sweets, cakes, biscuits.
(Sugar and starch are often found together in foods e.g. cakes, biscuits and sweet pastries.)

8. Protein Why do we need it? Where do we find it? Nutrition
Growth, repair and maintenance of body cells
Secondary source of energy
Hormone production
Where do we find it?
Animal sources: meat, fish, eggs, dairy products such as milk, cheese, yogurt and butter. All animal sources (plus Quorn and Soya) are High Biological Value. Contain all essential amino acids
Vegetable/plant sources: cereals, pulses, nuts and seeds are Low Biological Value. Contain some essential amino acids
What happens if you don’t eat enough protein?
Stunted growth, weak muscles and severe cases Kwashiorkor disease.

9. Fat Why do we need it? Where do we find it? Nutrition Energy
Warmth (insulates the body)
Protects vital organs
Contains fat soluble vitamins A, D, E and K
Where do we find it?
Animal sources: lard and butter, full fat dairy foods, fats visible on meat and processed meat products such as sausages and burgers
Vegetable sources: margarine, palm oil and coconut oil.
Processed foods: cakes, pastries, biscuits, doughnuts and pizza.
What happens if we don’t eat enough fat?
It is rare but would cause dry skin and membranes and deficiency of fat soluble vitamins A, E, D and K.

10. Saturated and unsaturated fat
Fats can be divided into saturated and unsaturated fats.
Fat
Saturated
Unsaturated
Monounsaturated
Polyunsaturated

11. Sources of saturated fat
Animal sources:
Lard
Butter
Full fat dairy foods
Fats visible on meat
Processed meat products (sausages and burgers)
Sweet foods (pastries, cakes and biscuits)
Vegetable sources:
Block margarine
Palm oil
Coconut oil

12. Unsaturated fats Fat Monounsaturated fats (help to
Polyunsaturated fats
promote the healthier type of
cholesterol in our blood (HDL)) •
Olives •
Sunflower seeds •
Rapeseed oils •
Soya •
Almonds •
Corn •
Hazelnuts •
Sesame oils •
Peanuts •
Whole grains •
Avocados •
Seeds •
Nuts •
Fruits •
Vegetables

13. Vitamins Thiamin (B1) Nutrition Micronutrient: Why do we need it?
Where can we find it?
Vitamin A
Healthy immune system
Helps vision in dim light
Keeps mucous membranes moist
Deficiency:
Night blindness, dry skin and membranes, poor growth
Retinol (animal sources): dairy produce, egg yolk, oily fish, liver
Beta-carotene (plant sources): fortified margarines, yellow, red and green (leafy) vegetables such as spinach and watercress, carrots, sweet potatoes and red peppers, yellow fruit such as mango, papaya and apricots
B Group
Thiamin (B1)
Releases energy from food
For a healthy nervous system
Extreme cases muscle wasting disease – beri beri
Vegetables (e.g. peas), fresh and dried fruit, eggs, whole grain breads, fortified breakfast cereals, liver

14. Vitamins Riboflavin (B2) Niacin (B3) (nicotinic acid) Nutrition
Micronutrient :
Why do we need it?
Where can we find it?
Riboflavin (B2)
Releases energy from food
Keeps the skin, eyes and the nervous system healthy
Deficiency:
Swollen tongue, dry skin, sores in corners of mouth
Milk, eggs, fortified breakfast cereals, rice
Niacin (B3)
(nicotinic acid)
Keeps the skin and nervous system healthy
Severe cases – Pellagra rough and sore scaly skin, diarrhoea, confusion and memory loss
Meat, fish, wheat flour, eggs, milk

15. Vitamins Folic acid (B9) (folate) Nutrition Cobalamin (B12)
Micronutrient:
Why do we need it?
Where can we find it?
Folic acid (B9)
(folate)
Works with vitamin B12 (cobalamin) to form healthy red blood cells
Helps to reduce the risk of spina bifida, in unborn babies (‘neural tube defect’)
Deficiency: Megaloblastic anaemia
Dark green vegetables such as broccoli, Brussels sprouts, asparagus and spinach, liver, chickpeas, lentils, fortified breakfast cereals
Cobalamin (B12)
Making red blood cells and keeping the nervous system healthy
Releasing energy from food
Processing folic acid
Deficiency: Pernicious anaemia
Meat, salmon, cod, milk, cheese, eggs, fortified breakfast cereals
Vitamin C
For healthy connective tissue
To protect cells, keep them healthy and heal wounds
To fight infection
Deficiency: Scurvy
Oranges, grapefruits, lemons, blackcurrants, kiwi fruit, strawberries, red and green peppers, broccoli, Brussels sprouts, potatoes

16. Vitamins Nutrition Micronutrient: Why do we need it?
Where can we find it?
Vitamin D
For healthy bones and teeth
Deficiency:
Rickets in children and Osteomalacia in adults – very weak teeth and bones
Sunlight, oily fish, eggs, fortified foods such as margarines and breakfast cereals, some powdered milks
Vitamin E
For healthy skin and eyes
To strengthen the immune system
Plant oils, such as soya, corn and olive oil, nuts and seeds, wheat germ 
Vitamin K
For blood clotting
To help heal wounds
Green leafy vegetables such as broccoli and spinach, vegetable oils, cereal grains

17. Minerals Nutrition Micronutrient: Why do we need it?
Where can we find it?
Calcium
To build strong bones and teeth
To regulate muscle contractions, including heartbeat
To ensure that blood clots normally
Deficiency: Osteoporosis – brittle bones
Dairy foods, green leafy vegetables (not spinach), soya beans, nuts, fish bones, bread (fortified)
Iron
To help produce red blood cells that carry oxygen around the body
Deficiency: Iron deficiency anaemia – tired and weak with no energy (lethargic)
Animal sources (haem iron): liver, red meat
Plant sources (non-haem iron): beans, nuts, soybean flour, most dark-green leafy vegetables (watercress, spinach, etc.), apricots, fortified breakfast cereals, cocoa, treacle

18. Minerals Nutrition Micronutrient: Why do we need it?
Where can we find it?
Potassium
To control the balance of body fluids
For correct functioning of the heart muscle
Deficiency: Diarrhoea. Very severe deficiency can cause heart failure
Bananas, broccoli, parsnips, pulses, nuts and seeds, fish, shellfish, beef, chicken, turkey
Phosphorous
To help in bone formation, with calcium
Important for energy release
A wide range of animal and plant foods
Magnesium
To release energy from food
To assist in good bone health
Green leafy vegetables, nuts, brown rice, whole grain bread, fish, meat, dairy foods
Sodium
Deficiency: Muscle cramps
Salt, salty foods, processed foods such as ready meals, cured foods such as bacon and ham, savoury snacks

19. Trace elements Nutrition Micronutrient: Why do we need it?
Where can we find it?
Iodine
To control the balance of body fluids
For correct functioning of the heart muscle
Deficiency: Unable to make enough thyroid hormone and can enlarge thyroid gland (goitre)
Bananas, broccoli, parsnips, pulses, nuts, seeds, fish, shellfish, beef, chicken, turkey
Zinc
To help in bone formation, with calcium
Important for energy release
A wide range of animal and plant foods
Fluoride
Releases energy from food
To assist in good bone health
Green leafy vegetables, nuts, brown rice, whole grain bread, fish, meat, dairy foods
Selenium
Deficiency: Depression
Salt, salty foods, processed foods such as ready meals, cured foods such as bacon and ham, savoury snacks