7. Vitamin A Helps maintain eyesight
Sweet potatoes, carrots
Vitamin B Help body make protein
Green leafy vegetables
Vitamin C Healing skin, preventing
colds
Citrus fruit, tomatoes
Vitamin D Strengthen bones
Milk, Sunlight
Vitamin E Helps strengthen cells
Vegetable oils, nuts
Iron Healthy blood
Green leafy vegetables
Vitamins
10. Function & Sources of
Carbohydrates
Carbohydrate provides the main source
of energy for the body.
Some forms of complex carbohydrates
may reduce cholesterol which is
beneficial for health.
11. Function & Sources of Carbohydrates
There are Different ways to classify
Carbohydrates (CHO)
1) Sugars
2)Starch
12. Classification of
Carbohydrates
Sugar;
Monosaccharides are the simplest form of carbohydrate
molecules, e.g. glucose, fructose and galactose.
Disaccharides are formed when two sugar molecules join
together, e.g. sucrose (glucose and fructose), lactose (glucose
and galactose) and maltose (2 molecules of glucose).
Starch;
Polysaccharides are made up of many monosaccharide's
molecules joined together, e.g. starch, glycogen, cellulose and
pectin.
13. Protein
Protein is needed for growth, development and
repair of the body.
Excess protein can be broken down and used as a
source of energy.
Protein is made up of different combinations of
amino acids. These are the building blocks of
protein. Amino acids are compounds containing
carbon, hydrogen, oxygen, nitrogen and, in some
cases, sulphur
14. Protein: Indispensable or
Dispensable?
The human body is able to make most amino
acids itself and these are known as non-essential
or dispensable amino acids.
There are some amino acids that cannot be made
by the body.
They are called indispensable amino acids (IAA)
or sometimes essential amino acids. It is
essential that these are provided in the diet as
the body cannot make them.
15. Biological Values of Protein
It is not just the amount of protein, but the
quality or biological value of the protein that
needs to be considered.
If a protein contains all the indispensable amino
acids it is said to have a high biological value.
If a protein does not contain all the
indispensable amino acids it is said to have a low
biological value.
16. High & Low Biological Value
High biological value (HBV) proteins include:
meat, fish, eggs, cheese, and milk.
Low biological value (LBV) proteins include:
cereals, pulses, some nuts and vegetables.
In general, animal protein sources have a higher
biological value, than vegetable sources.
Vegetarians and vegans need to eat wisely to
ensure they are getting all the indispensable
amino acids.
17. Compensation for LBV
Two foods providing vegetable protein are eaten
at a meal e.g. a cereal (bread) and a pulse (baked
beans).
The amino acids of one protein compensates for
the limitations of the other.
This results in a combination of higher biological
value.
18. Fat
Fat performs many functions in the body including:
providing essential fatty acids;
providing a concentrated source of energy;
carrying fat soluble vitamins and is important for their
absorption;
surrounding and protecting body organs;
forming an insulating layer keeping the body warm.
Fat is made up of fatty acids and glycerol.
19. Fat Sources
Saturated fat
Meat, coconut oil, palm oil, cakes and biscuits,
lard.
Unsaturated fat
Rapeseed oil, avocado and olive oil.
Polyunsaturated fat
Oily fish, sunflower oil and pine nuts.
21. Basal Metabolic Rate
Resting Kcal consumption at a state of rest;
BMR for males: 66+[13.7 x wt (kg) ] + [5.0 x ht (cm) ] - [6.8 x
age] = kcal/day
BMR for females: 655 + [9.7 x wt (kg)] + [1.8 x ht (cm)] - [4.7 x
age] = kcal/day
x by Physical Activity level = Total energy expenditure
(PAL) sedentary: 1.55
moderate: 1.7
high: 1.8 to 2.1
Harris Benedict Equation
Obesity, health & wellbeing, Athletic & General Performance
43m Children under 5,
Coronary Heart Disease – Stroke. Hypertension(increased blood pressure), Diabetes (blood Sugars), Cancer (soya products especially in young children)
True
The best way to Balance these.??
Vitamins & Minerals
Game --- Vitamin Function and Sources
Vit K Proteins for blood bones and kidneys and to regulate blood clotting
Fatty & Water Soluble, B<C Water, A,D,E,K>Fatty
Anti-Oxidants A,C,E
Through a Variance of Macro-Nutrient.
Building Blocks of Healthy eating Macronutrients
Name a few..??
Does anyone know any sugars and starches
Mono = 1
Di = 2
Poly = many
Amino Acids broken down and used in ATP production by AcetylCoA fed into the citric acid cycle (Kreb)
