1. What is a Nutrient?
• A nutrient is a substance found in food
• Needed to stay healthy and alive
2. Six Types of Nutrients
1. Carbohydrates
2. Proteins
3. Fats
4. Vitamins
5. Minerals
6. Water
3. Carbohydrates
What is a Carbohydrate?
• Carbohydrates are nutrients that give energy to the body
Key Points
• Include starch and sugars
• Starch is broken down into glucose
• Glucose is used in respiration
• Respiration releases energy
• Main energy source for the body
4. Fats and Oils
What are Fats and Oils?
• Fats and oils are nutrients that store energy
Key Differences
• Fat → solid at room temperature
• Oil → liquid at room temperature
Key Points
• Provide energy
• Store energy for long term
• Provide heat insulation
• Needed to make cell membranes
5. Vitamins
• Vitamins are nutrients needed in small amounts
• Lack of vitamins causes deficiency diseases
Vitamin A
• Function:
o Good vision (especially in dim light)
o Helps white blood cells fight pathogens
• Deficiency disease:
o Night blindness
Vitamin C
• Function:
o Healthy skin and gums
o Helps wounds heal
• Deficiency disease:
o Scurvy
• Symptoms:
o Bleeding gums
o Weakness
Vitamin D
• Function:
o Strong bones and teeth
o Helps absorb calcium
• Deficiency disease:
o Rickets
• Effect:
o Soft or weak bones (especially in children)
6. Minerals
• Minerals are nutrients needed for growth and to keep the body healthy
Calcium
• Function:
o Makes bones and teeth strong
• Deficiency problem:
o Weak bones and teeth
Iron
• Function:
o Needed to make haemoglobin
o Haemoglobin carries oxygen in the blood
• Deficiency disease:
o Anaemia
• Effect of anaemia:
o Less oxygen → less energy → person feels tired
7. Water
• Water is a nutrient needed every day
Key Points
• Makes up most of the body
• Needed for:
o Transporting substances in blood
o Chemical reactions in cells
o Keeping cells alive
7.2 – A Balanced Diet
8. What is a Diet?
• A diet is the food a person eats each day
9. Balanced Diet
• A balanced diet is one that:
o Provides all nutrients
o Provides the right amount of energy
10. Energy (in Diet)
• Energy is needed to:
o Stay alive
o Grow
o Move and do activities
• Comes mainly from:
o Carbohydrates
o Fats
11. Different People Need Different Diets
• Growing children: need more energy & protein
• Active people: need more energy
• Less active people: need less energy
• Pregnant women: need extra protein, iron, and calcium
12. Fibre
• Fibre is not a nutrient
• It cannot be digested
Key Points
• Helps food move through digestive system
• Prevents constipation
• Keeps digestive system healthy
13. Constipation
• Constipation is a condition where:
o Faeces move slowly through the digestive system
14. Not Too Much
Too much sugar
• Causes tooth decay
• Increases risk of diabetes
Too much fat
• Causes weight gain
• Increases risk of heart disease
15. Energy Balance
• Energy balance means:
o Energy taken in from food
o Is approximately equal to energy used by the body
Key Points
• If more energy is eaten than used:
o Extra energy is stored as fat
• If less energy is eaten than used:
o Person may feel tired
o Body may lose weight
• Energy balance helps:
o Maintain healthy body weight
16. Factors Affecting Energy Needs
A person’s energy needs depend on:
• Age
• Level of physical activity
• Growth (children & teenagers need more)
• Body size
• Genes
17. Food Groups
Food groups help us understand what nutrients are in foods.
Food Group 1: Starchy Foods
• Examples:
o Rice, bread, pasta (preferably whole-grain)
• Provide:
o Carbohydrates (energy)
o Fibre
Food Group 2: Fruits and Vegetables
• Provide:
o Vitamins
o Minerals
o Fibre
• Should be eaten in large amounts
Food Group 3: Protein-rich Foods
• Examples:
o Meat, fish, eggs, pulses, dairy products
• Provide:
o Protein
• Needed for:
o Growth and repair
Food Group 4: Foods High in Fat and Sugar
• Examples:
o Sweets, fried foods
• Should be eaten:
o In small amounts
• Reason:
o High fat, few vitamins and minerals
18. Food Triangle
• Shows the proportion of each food group in the diet
• Larger area = eat more
• Smaller area (top) = eat less
Carbohydrates
Foods to eat:
• Rice
• Bread
• Pasta
• Potatoes
• Sugar
Proteins
Foods to eat:
• Meat
• Fish
• Eggs
• Beans
• Pulses
Proteins are found in animal and plant sources.
Fats and Oils
Foods to eat:
• Butter
• Ghee
• Cheese
• Cooking oil
• Nuts
Fats should be eaten in small amounts.
Vitamins
Vitamin A
Foods to eat:
• Carrots
• Green vegetables
• Milk and cheese
• Fish
Vitamin C
Foods to eat:
• Oranges
• Lemons
• Fresh fruits
• Vegetables
Vitamin D
Sources:
• Sunlight (skin makes vitamin D)
• Oily fish
Minerals
Calcium
Foods to eat:
• Milk
• Cheese
• Yogurt
• Nuts and seeds
Iron
Foods to eat:
• Red meat
• Dark green vegetables
• Fish
• Nuts and seeds
Water
Sources:
• Drinking water
• Fruits and vegetables
• Other drinks