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(Icon, page 135) Additional information: Nutrition Carbohydrates • • • • • 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 • • • • • 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 • • • • 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 • • 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 • • 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