Download Nutrient Spider Diagram

5 NUTRIENTS- PROTEINS, FATS, CARBOHYDRATES, VITAMINS, MINERALS
Our body
makes SOME
amino acids
MAINTENANCE
PROTEIN
Made up of
Amino Acids
Functions:
GROWTH
REPAIR
SOURCE OF ENERGY
The REST are
obtained from the
food we eat- called
ESSENTIAL AMINO
ACIDS
ANIMAL SOURCES-
VEGETABLE SOURCES-
Fish, eggs, meat, milk
Peas, beans, lentils, soy beans
High Biological Value (HBV)
Low Biological Value (LBV)
-contain all 8 essential amino
acids
Lack one or more of the
essential amino acids.
One veg source does contain all
eight- SOYA BEANS
WARMTH
CARBOHYDRATE
Functions:
ENERGY
SUGARS:
STARCHES or TCC’s:
Refined sugar and products
containing refined sugar e.g.
sweets, cakes, biscuits, soft
drinks
Cereals- oats, rice, cereal,
bread, pasta, lentils, potatoes
Monosaccharides:
Disaccharides:
Non-starch Polysaccharides (NSP)
Sugar found
naturally in fruit
Refined sugar used in
recipes, tea & coffee
Many Starches contain NSP such as
wholegrain cereal, brown rice, and
wholemeal bread. Also known as DIETARY
FIBRE
WARMTH
FAT
SOURCE OF FAT SOLUBLE
VITS. (ADEK)
SURROUNDS AND
PROTECTS VITAL
ORGANS
Functions:
ENERGY
PROVIDE ESSENTIAL FATTY
ACIDS, ESPECIALLY OMEGA 3
UNSATURATED:
SATURATED:
OLIVE/ RAPE SEED/ SUNFLOWER OIL
BUTTER, CREAM, MEAT, CHEESE, MILK
AVOCADOS, NUTS, SEEDS
EATEN IN EXCESS= RAISE BAD
CHOLESTEROL (LDL) = STICK TO ARTERIES =
BLOOD CLOTS= HEART DISEASE/ATTACK/
STROKE
MONO- & POLY- UNSATURATED FATS= LOWER LDL
CHOLESTEROL=SLIGHTLY INCREASE HDL CHOLESTEROL=
FERRY CHOLESTEROL AWAY FROM ARTERIES TO LIVER WHER
BROKEN DOWN
ESSENTIAL FATTY ACIDS:
NECESSARY FATS THAT HUMANS CANNOT MAKE= MUST BE OBTAINED THROUGH DIET
E.G. VEG OILS + OILY FISH (SALMON, SARDINES)
OMEGA 3 – IMPORTANT ESSENTIAL FATTY ACID- REDUCES RISK OF BLOOD CLOTS,
HEART ATTACKS & RHEUMATOID ARTHRITIS. ALSO NEEDED FOR BRAIN
:
DEVELOPMENT IN BABIES & CHILDREN
VITAMINS
FAT SOULBLE
A, D, E, K
WATER SOULBLE
B GROUP (B1, B2, B3, B12 & FOLIC ACID)
C
Three antioxidant vitamins- A, C, E
ANTIOXIDANT- helps reduce risk of heart disease and cancer
FAT SOLUBLE VITAMINS (ADEK)
Maintenance of healthy skin
Growth children
Sources:
VITAMIN A
Makes visual purple:
helps see in dim light
Functions:
Antioxidant
LIVER, BUTTER, MARGARINE, MEAT, CHEESE, EGGS, OILY FISH
CARROTS, SPINACH, GREEN VEG, ORANGE AND RED COLOURED
FRUIT AND VEG.
Sources:
Keep mucous membrane
healthy
VITAMIN D
For the proper
formation of bones &
teeth
Functions:
SUNLIGHT
FORTIFIED BREAKFAST CEREALS
Sources:
Helps bone
fractures to
heal quicker
Required for
absorption of
calcium &
phosphorus
OILY FISH, EGG YOLK, LIVER, MARGARINE
VITAMIN E
HELPS PREVENT
CANCER & HEART
DISEASE
Functions:
VEGETABLE OILS, CEREAL PRODUCTS,
NUTS, SEEDS, EGGS
ANTIOXIDANT
Sources:
GREEN LEAFY VEG, PULSES, FRUIT,
CEREALS, MEAT, LIVER
VITAMIN K
FOR HEALTHY SKIN
Functions:
REQUIRED FOR THE CLOTTING OF BLOOD
WATER SOLUBLE VITAMINS (B1, B2, B3, B12, Folic
Acid, C)
Sources:
VITAMIN B1, B2,
B3
Functions:
MEAT, LIVER, KIDNEY
FLOUR, BREAD, FORTIFIED BREAKFAST
CEREALS,
Sources:
ALL ANIMAL FOODS- MEAT, FISH,
EGGS, MILK, CHEESE
FORTIFIES BREAKFAST CEREALS,
CEREALS
Sources:
DARK GREEN LEAFY VEG, WHOLEGRAIN
CEREAL & BREADS, FORTIFIED
BREAKFAST CEREAL, PULSES, ORANGES,
BANANA, GRAPEFRUIT
Sources:
Citrus Fruits (oranges, lemons, limes,
grapefruit), kiwi fruit, strawberries,
blackcurrants, green vegetables,
peppers, cabbage, potatoes
Helps functioning
of nervous system
Essential for
normal growth in
children
VITAMIN B12
Functions:
MAKES RED BLOOD CELLS
WHICH CARRY OXYGEN
AROUND THE BODY
FOLIC ACID
Needed for formation
of red blood cells
VITAMIN C
assists in
absorption of
iron and so
helps prevent
anaemia
Release
energy from
carbs
KEEPS YOUR NERVES
HEALTHY
Functions:
ENSURES UNBORN BABIES GROW
AND DEVELOP PROPERLY & HELP
PROTECT AGAINST NEURAL TUBE
DEFECTS SUCH AS SPINA BIFIDA
Functions:
helps cuts
& wounds
heal
quicker
To build &
maintain skin
protects
our
immune
system
Is also an
ANTIOXIDANT!
To make
connective
tissue to bind
body cells
together
MINERALS ( IRON, CALCIUM, SODIUM, PHOSPHORUS )
Sources:
Red meat, especially kidneys, liver,
corned beef
Fortified flour, bread, green leafy veg,
dried fruit and pulses, cocoa & plain
chocolate
Sources:
Tinned fish with bones
(salmon/sardines)
Milk, cheese, yoghurt
fortified white flour, nuts, cereals,
dried fruit
Sources:
Bacon, cheese, Salt
Convenience foods, savoury snacks
IRON
Functions:
Required for RBC formation
Prevents
Anaemia
RBC’s carry oxygen around the
body to every cell
CALCIUM
Required for
maintenance
of
bones/teeth
Helps
normal
clotting of
blood
SODIUM
Essential for maintaining the
correct fluid balance in the body
Functions:
Required for
normal
functioning of
muscles/
nerves
Prevents
Osteoporosis in
later life
Combines with
phosphorus to give
calcium phosphate,
his gives hardness &
strength to bones &
teeth
Functions:
Required for correct muscle &
nerve activity- too low an intake
can lead to muscle cramps
Canned food, takeaways
Sources:
Milk & Milk products
Meat & Meat products, fish
Bread & bread products, nuts
PHOSPHORUS
Works along with calcium
to form strong bones and
teeth
Functions:
Works with calcium in the
formation, development and
maintenance of strong bones
WATER
Sources:
Functions:
Regulates
body
temperature
through
perspiration
Milk/fruit juices
Required for all body
fluids-saliva, blood, sweat,
urine, digestive juices
Fruits & vegetables
Tap water/bottled water
Sources:
DIETARY FIBRE
Wholegrain cereals, bread,
oats
Pulse vegetables
Removes toxic &
harmful waste
products from
the body
Fruit & Veg
SOLUBLE FIBRE:
Thought to slow down digestion &
absorption of carbohydrates to
help control blood sugar-useful
for diabetics
INSOLUBLE FIBRE:
Absorbs water & increases
bulk to help the gut to work
properly
Lubricates joints &
membranes
Functions:
Helps excrete waste
from the body as it
combines with NSP
to prevent
constipation
Absorbs water to
bulk out faeces
Gives a feeling of
fullness preventing
overeating and
obesity
Prevents bowel
disorders e.g.
constipation,
diverticular disease,
cancer
May help to lower
LDL cholesterol & so
reduce risk heart
disease