Download Additional information: Nutrition

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Additional information:
Nutrition
Carbohydrates
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and fats are the main source of energy for the body
provide proteins with the necessary energy to carry out their work in
the growth and maintenance of body cells
assist in the regulation of some body functions (e.g. fibre and the
elimination of body wastes)
are of two major types: simple (sugars that are easily digested) and
complex which are more slowly digested and absorbed by the body
are stored as glycogen in the muscle and liver, and as glucose in the
blood. Excess carbohydrates are stored as fat
Fats
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are the most concentrated form of energy and provide about 30% of
our energy requirements during the day
allow the body to absorb fat-soluable vitamins (A, D, K and E)
provide a protective cushion around internal organs and make up the
protective covering around nerves
slow down digestion giving a feeling of fullness after a meal
are of three main types in the human body:
• saturated: of animal origin and solid at room temperature,
tending to increase blood cholesterol level. E.g. butter, cream,
cheeses, meat fat, egg, coconut and palm oil
• mono-unsaturated: have little effect on cholesterol level. E.g.
olive oil
• poly-unsaturated: usually of plant origin, are liquid at room
temperature and have little effect on cholesterol level. E.g.
safflower, sunflower, corn, soya bean.
Get Up and Go 6 [ISBN: 978 0 17 013713 3]
© Cengage Learning Australia 2008
Cholesterol is a fatty, wax-like substance that is produced by the body and
found in human cells and body fluids. It is the main component of plaque
which can build up inside the arteries and restrict the flow of blood to vital
organs. An excess of cholesterol in the blood is one of the risk factors in heart
disease.
Proteins
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are used to build and repair all the body’s essential cells and tissues
are included in the construction of certain enzymes, hormones and
antibodies
provide an additional source of energy for the body.
come from plant sources (vegetables, fruit, cereals and grains) and
animal sources (milk, liver, meat fish, eggs cheese, nuts and soya
beans)
Vitamins
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are complex chemical compounds found in very small amounts in food
and are necessary for the normal functioning of the body
play a role in the metabolism of other nutrients, in the formation and
activation of enzymes and hormones in the body and in the release of
energy with the cells
Minerals
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are vital for the regulation of the metabolic process in the body
such as calcium are stored in the bones, but most minerals must be
constantly supplied
A balanced diet
Consuming the right combination of nutrients including vitamins and minerals,
fats, carbohydrates, sugar and water is essential to maintain a balanced diet.
There have been cases of people who live on diets of fish and chips and
soft drinks and pies, who have suffered from severe malnutrition. Malnutrition
simply means ‘bad nutrition’. We are all familiar with hearing about
Get Up and Go 6 [ISBN: 978 0 17 013713 3]
© Cengage Learning Australia 2008
malnutrition happening to people in underdeveloped countries who simply do
not have access to enough food.
It is frightening to think that people in Australia suffer from malnutrition
simply because they refuse to eat a balanced diet. These people often have
poor skin, hair and teeth, are more prone to becoming ill and generally lack
the look of good health.
Activity: My Balanced Diet
In the table below, indicate what major nutrients each food type supplies.
Indicate in the last column whether you think you consume enough to satisfy
your daily nutrient requirements.
Food
Major source of
Sufficient for daily
needs
Yes/no
Orange juice or fruit
Milk, cheese or yogurt
Bread, toast, roll
Meat, fish or poultry
Egg
Chocolate
Pasta, rice
Butter, margarine, olive
oil
Green vegetables
Red/ yellow vegetables
Potato
Bananas
Muesli Bars
Soft drink
Ice cream
Which of the above food types should you eat more of and which should you
eat less of?
• Place the foods in two columns headed More and Less.
• Why should you eat more of some foods and less of others?
Get Up and Go 6 [ISBN: 978 0 17 013713 3]
© Cengage Learning Australia 2008