NUTRITION

Macronutrients & Micronutrients

• Carbohydrates• Fibre• Proteins• Fats• Water• Vitamins• Minerals

Function of Carbohydrates

• What do you think the main function of carbohydrate is?

Energy supplies to the body!

Fats contain more energy but require

more oxygen to break down!

Sugars and starches are

the most efficient form.

Starch is digested and

stored as glycogen.

Carbohydrates

• Carbohydrate provides the main source of energy for the body.

• The majority of CHOs are found in plant foods in the form of sugar, starch or fibre.

CARBOHYDRATE – SUGAR

• Function: Major source of quick release energy for the body. The body requires energy to function and to be able to participate in physical activity.

• Food Sources: Cakes, biscuits, sugar, fruit, chocolate, lollies.

CARBOHYDRATE – STARCH

Function:

• Major source of slow release energy for the body. The body requires energy to function and to be able to participate in physical activity.

Food Sources:

• Bread• Cereal• Pasta• Rice• Potatoes• Bananas

CARBOHYDRATE – FIBRE

Function:

• Helps food move through the digestive system. Provides bulk to assist the removal of waste from the body – keeps waste removal from the body regular.

Food Sources:

• Wholegrain and wholemeal breads and cereals, bran, fruits and vegetables (when the skin is left on).

Protein

• Function: Required for the growth, repair and maintenance of body tissues. Provides a secondary source of energy if insufficient carbohydrates are available.

• Food Sources: Meat, milk, eggs, fish, soy beans, nuts, legumes, beans, cheese.

FATS (LIPIDS)

• Function: Major source of energy. Contains the fat-soluble vitamins A, D, E and K. Provides insulation and protects the body. Involved in hormone production.

• Food Sources: Cream, meat, whole milk, vegetable oils, butter, margarine, oily fish.

SOURCES OF ENERGY

15%

55%

30%

Recommended percentage of total energy intake

ProteinsCarbohydratesFats/lipids

WATER

• Function: All chemical reactions that take place in the body require water. Transports nutrients to cells in the body and keeps the body hydrated so it can function.

• Food Sources: Most foods contain some water. Fruits and vegetables have high levels of water.

VITAMINS

• Vitamins B, C are water soluble• Vitamins A, D, E and K are fat soluble

VITAMIN A

• Functions: Needed to maintain normal vision and for the growth of soft tissue like skin and hard tissue like bone.

• Food Sources: Butter, cheese, eggs, green leafy vegetables, red, orange and yellow fruits and vegetables.

B GROUP VITAMINS

• VITAMIN B1-THIAMIN• B2-RIBOFLAVIN• B3-NIACIN • B6-PYRIDOXINE

• Functions: Enables energy to be released from the energy nutrients – carbohydrate, fat and protein.

• Food Sources: Lean pork, wholegrain bread and cereals, nuts and vegemite.

VITAMIN B 12

• Functions: Needed for red blood cell formation and maturation.

• Food Sources: Liver, meat, milk, eggs, cheese and fish.

VITAMIN B9 (FOLATE/FOLIC ACID)• Function: Needed for growth, especially of the

spinal cord in developing babies and red blood cell formation.

• Food Sources: Leafy green vegetables, broccoli, green beans, eggs, peanuts, avocado, oranges.

Recap of last lesson• 1. What are macronutrients and micronutrients?

Provide an example of each.• 2. What macronutrient should most of our energy

intake come from?• 3. Why do we need fat in our diet?• 4. What are the 4 categories of fat?• 5. What’s another name for vitamin B9?• 6. Name one difference between the Healthy

Living Pyramid and the Australian Guide to Healthy Eating.

VITAMIN C• Functions: Needed

for soft tissue formation and healing. Eg: skin cells. Helps the body to absorb iron.

• Food Sources: Citrus fruits, leafy green vegetables, tomatoes, potatoes, kiwi fruit, capsicum.

VITAMIN D

• Function: • Absorption of calcium

and phosphorus• Helps maintain a stable

nervous system, normal heart action and blood clotting.

• Food sources: • Butter, margarine, fish

(salmon, tuna), liver, kidney.

MINERALS

CALCIUM

• Function: Required for the formation and maintenance of bones and teeth. Assists with muscle contractions.

• Food Sources: Dairy products (milk, cheese, yoghurt), fish with soft bones (tuna, salmon, sardines), nuts (almonds), green leafy vegetables.

IRON

• Function: Needed for the formation of haemoglobin to carry oxygen in the blood. Needed to prevent iron anaemia – an illness that makes you feel tired.

• Food Sources: Meat, liver, egg yolk, wholegrain cereals, green leafy vegetables, dried apricots.

FLUORIDE

• Function: Strengthens tooth enamel (outer coating on teeth) to protect against dental caries.

• Food Sources: Seafood, tea, fluoridated water (tap water).

PHOSPHORUS

• Function: energy production

• Food Sources: foods rich in protein such as meat, milk, eggs, legumes and grains.

SODIUM

• Function: Helps to maintain water balance in the body. Required for muscle contractions.

• Food Sources: Table salt, fast foods, convenience foods, pickled foods.