Download Carbohydrates are split up into two groups

Unit 11 task 1
Macronutrients
Carbohydrates
Carbohydrates are split up into two groups, complex and simple.
Simple carbohydrates are broken down quickly by the body to be used as energy. Simple
carbohydrates are found naturally in foods such as fruits, milk, and milk products. They are also
found in processed and refined sugars such as sweets.
Complex carbs are foods which contains vitamins, minerals. Oatmeal, brown rice, potatoes, peas,
beans and lentils are examples of complex carbs.
Proteins
A healthy balanced diet should contain at least 12% of protein. Not getting enough protein can lead
to depression.
Protein is responsible for many processes in your body. One of its main roles is to act as a structural
component of cells and tissues. Without enough protein in your diet, your cells and tissues would
not be able to function.
Products like eggs, milk, nuts and seafood are all high in protein and other nutrients that are good
for you. Seafood is a good source of protein and are typically low in fat. There are two types of
protein, simple and conjugated proteins. Simple proteins are composed of only amino acids while
conjugated proteins contain amino acids, organic and inorganic
Fats
Fats are needed every day in order for our body to function, some fats are good for you while others
are not.
Fat provides a source of energy, even though carbohydrates are the main source, fat is used as a
backup energy in case carbohydrates are not available. Certain vitamins which are known as fat
soluble need fat in order to be absorbed and stored. Fat protects the major organs, nerves, tissues
and bones. If you experienced a sudden impact this layer of fat will absorb as much of the shock as it
can.
Micronutrients
Vitamins
There are two types of vitamins, fat-soluble and water-soluble. Water-soluble do not get stored in
our bodies so we need to consume more of them but not too many otherwise they just are urinated
out. Vitamin B is water-soluble and is responsible for energy metabolism and any metabolic
processes this is why it can be found in many of the foods we eat such as grains, dairy, vegetables
and much more. Vitamin C plays a big part in our diets as this is needed for lots of metabolic
processes such as iron absorption; it is also needed maintenance of red blood vessels, cartilage and
bones and helps protect cells and keeps them healthy. Vitamin C can often be found in vegetables
and fruit juices. Fat-soluble vitamins are stored in your fat cells; this means it requires fat in order to
be absorbed. The fat-soluble vitamins included are vitamin A, which is needed for tissue to develop
and for our eyes to darken, vitamin D which helps with the absorption of calcium, Vitamin E helps
with the prevention of fats structures being damaged and lastly vitamin K is needed so that blood
can clot. The fat-soluble vitamins included are vitamin A, which is needed for tissue to develop and
for our eyes to darken, vitamin D which helps with the absorption of calcium, Vitamin E helps with
the prevention of fats structures being damaged and lastly vitamin K is needed so that blood can
clot.
Minerals
The two most important minerals are calcium, which is important for building stronger bones and
teeth, this is absorbed by vitamin D so it can reach the cells its needed by. Calcium also helps
regulate muscle contractions and helps blood clot normally with the help of vitamin K. Iron is the
second mineral needed, its role is to make red blood cells and carry oxygen to cells and it is involved
in energy production. Iron has two forms Haem and Non-Haem, Haem is involved in haemoglobin,
which is carrying oxygen to blood, and myoglobin, which is oxygen to muscles, and Non haem has a
different way of being absorbed.
Fibre
This is important in a healthy diet but most of us don’t get anywhere near the recommended
amount of 30g, Fibre come in two types soluble which dissolves in our digestive system and helps
reduce cholesterol, this is found in oats, barley, bananas, carrot, golden linseeds and many more.
This type of fibre helps reduces constipation. In-soluble fibre does not get broken down when
passing through our digestive system, it does help move food along and is important for keeping our
bowel healthy and preventing any digestive problems.
Essential and non-essential nutrients
Essential nutrients are any that our body cannot produce itself, these are the one that we need so
our bodies can perform basic functions, and the main nutrients needed are fats, minerals, protein,
vitamins, carbohydrates, and water these are the one our bodies cannot produce in large amounts
so they need to be digested. Non-essential nutrients are the one our bodies make themselves
although this name suggest they aren’t important we still need them as a deficiency can cause
different diseases. The only non-essential vitamin is vitamin D as this can be produced by going out
in the sun and being exposed to ultraviolet rays.
Recommended daily allowance (RDA)- The average daily intake of different nutrients needed
to meet the sufficient requirements of all healthy individuals, this can be calculated on an RDA
calculator by typing in your age and gender, this then allows you to see how much vitamins and
minerals you should be consuming with your diet.
Optimum level- Eating the right amounts of nutrients on a regular schedule to achieve a long
lasting lifespan and best performance.
Estimated average requirements (EAR)- The average daily level of nutrients needed to meet
the requirements of a healthy individuals in a particular stage of life.
Safe intake (SI)- A guideline for how much of a certain nutrient an average person can have safely.