Understanding Nutrition and Health PDF

05/12/2024, 16:00 OneNote Section 3 : Know the nutrients in food and their role in maintaining health 28 November 2024 11:27 Nutrient Definition: 'any substance that plants or animals need...

05/12/2024, 16:00 OneNote Section 3 : Know the nutrients in food and their role in maintaining health 28 November 2024 11:27 Nutrient Definition: 'any substance that plants or animals need in order to live and grow' Gained from foods and drinks consumed Purpose of nutrients: Each nutrient has a specific purpose Maintain the body and keep it healthy Knowledge of nutrients help people to identify recommended food groups/plan and prepare meals 6 Essential nutrients that the body require 1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water Sometimes fibre included Macronutrients Needed in larger quantities for energy Carbohydrates ○ Broken down by the body into glucose (main source of energy) ○ 2 types of carbs: Simple & Complex ○ Simple Carbs (sugars) : ▪ Found in fruits, dried fruits, sugar beet, vegetables, honey, sugar cane ▪ Broken down very quickly and provide fast source of energy ▪ They leave blood sugars very low once absorbed – result in feelings of tiredness and craving more sugar ▪ Useful to have simple carbs immediately prior or after physical activity as a quick source on energy ○ Complex Carbs (starches) ▪ Found in potatoes, bread, pasta, rice couscous, oats, beans, peas, porridge, museli and lentils ▪ Provide slow release of energy ▪ Help to control appetite and sustain energy levels ○ White vs wholemeal carbs ▪ White simple carbs made from flours and cereal grains which have the outer part of the grain removed – this removes a lot of fibre, vitamins and minerals but preferred by more as less chewy ▪ Wholemeal complex carbs include the whole of the cereal grain and sometimes called 'wholegrain' - have more fibre, vitamins and minerals. Fats ○ Essential part of balanced diet ○ Provides concentrated source of energy for a low intensity long duration activity, I.e. walking, resting or sleeping. ○ Important to consume healthy fats through natural sources ○ Fats protect internal organs, repair body tissues and keeps us warm (prevents heat loss through the skin) ○ Fats provide essential fatty acids and help body absorb vitamins ○ Usually saturated fats are solid at room temp and unsaturated fats are liquid at room temp ○ Saturated vs unsaturated ▪ Saturated: found in animal products inc. Milk, meat, biscuits, crisps, chocolate, butter, cream and cheese ▪ Unsaturated: Monounsaturated and polyunsaturated Monounsaturated found in fatty fish, olive oil, olives, avocado, nuts and peanut oil Polyunsaturated found in fish oils, fatty fish, sunflower / soya oil, fax oil, nuts, seeds. ○ Cholesterol is a fatty substance made in the live ○ Carried in the blood as 2 types: 1. Low-density lipoprotein (LDL) Known as 'bad' cholesterol Increases risk of heart disease and stroke Causes cholesterol deposits within the arteries, leading to blockages and eventual starvation of blood to heart and other organs Eating processed foods with saturated fats can increase LDL 2. High-density lipoprotein (HDL) https://onedrive.live.com/edit.aspx?resid=1550758D72FCECCC!s2e84f19e2e294d26bc4e3dd8b5b483bc&migratedtospo=true&wd=target%28Ex… 1/4 05/12/2024, 16:00 OneNote Known as 'good' cholesterol Takes excess cholesterol from other parts of the body to the liver to dispose of Proteins ○ Made up of chemical 'building blocks' called amino acids ○ Body can make some amino acids but rest obtained from food ○ Proteins found in meat, poultry, fish, beans, legumes and eggs ○ Amino acids used for growth and repair ○ Proteins build cells, make hormones, enzymes and bood. Develop muscles, internal organs, skin, hair and nails ○ Protein will supply energy but only when carb and fats stores have been used up Micronutrients Consumed in small amounts Mostly vitamins and minerals – help the body functions Vitamins 2 categories: fat soluble & water soluble ○ Fat soluble: stored in the body. E.g. Vitamins A, D, E & K ○ Water soluble: dissolve in water & not stored in the body. E.g. Vitamins B & C Vitamin A ○ Foods: Milk, fish, carrots, sweet potatoes, spinach ○ Support vision and organ function Vitamin B ○ Foods: Carrots, sweet potatoes, meat, eggs, fish ○ Red blood cell formation, helps metabolise fatty acids, amino acids and glucose ○ Produces energy from food Vitamin C ○ Foods: citrus fruits, brussel sprouts, bell peppers, spinach ○ Wound healing, forms collagen, required in creation of neurotransmitters and collagen Vitamin D ○ Foods: Egg yolk, salmon, fish oil, milk ○ Helps body absorb calcium, with bone growth, promotes immune function Vitamin E ○ Foods: Avocados, green leafy vegetables, whole grains ○ Antioxidant – protects against cell damage, assists immune function Vitamin K ○ Foods: Green leafy veg, cereals ○ Needed for blood clotting, healthy bone development & blood vessel development Minerals Categorised as macrominerals or trace minerals – depending on amount required by body Macrominerals: ○ Required in large quantities ○ Include calcium, magnesium, phosphorus & sodium Trace minerals ○ Required in small amounts ○ Include iron, zinc & flouride Calcium ○ Foods: Milk, cheese, yoghurt, leafy greens, broccoli ○ Strong bones and teeth, assist muscle function & blood vessel contraction Iron ○ Foods: red meat, leafy greens, fortifed cereals ○ Creation of certain hormones, oxygen transportation, white blood cell production Magnesium ○ Foods: Wholegrain bread, potatoes, spinach, almonds ○ Maintains bones teeth & muscles. Controls blood pressure & heart regulation Phosphorus ○ Foods: Dairy, meat and fish ○ Part of bone and cell membrane structure Zinc ○ Foods: Water, cereal, red meat ○ Supports immune system and wound healing. Necessary for normal growth Potassium ○ Foods: Bananas, strawberries, potatoes, leafy greens ○ Supports nerve impulses and muscle function. Maintains fluid status in cells. Sodium ○ Foods: Bacon, ham, salami, stock cubes, salt ○ An electrolyte that supports fluid balance and maintains blood pressure Sulphur ○ Foods: Garlic, eggs, onions, brussel sprouts ○ Party of every living tissue and contained in some amino acids https://onedrive.live.com/edit.aspx?resid=1550758D72FCECCC!s2e84f19e2e294d26bc4e3dd8b5b483bc&migratedtospo=true&wd=target%28Ex… 2/4 05/12/2024, 16:00 OneNote Importance of water Human body mostly made of water Every cell requires water to function properly Should be unsweetened and natural Can be consumed through eating fruits Functions of water: ○ Flushing toxins out of the body ○ Improving brain function ○ Transporting nutrients, glucose and oxygen within the body ○ Regulates temperature ○ Shock absorption ○ Hydration ○ Preventing constipation ○ Lubrication of joints and eyes ○ Main component of cells and blood ○ Helps digestive system to function ○ Keeps skin healthy ○ Prevents strain on kidneys Importance of fibre Found in plants Cannot be digested by the body Does not contain any nutrients, however essential substance for the body ○ Foods: whole grain cereals, oats, bread, fruit & veg ○ Maintains healthy digestive system, assists movement of waste through the intestine. ○ Build up of waste in gut can lead to illnesses – Diet containing plenty of fibre can lower cholesterol and prevent constipation. ○ Control appetite, feel fuller for longer Influencing factors on nutrient needs Everyone requires a different amount of nutrients Factors affecting this: ○ Age ▪ Young children: require higher calcium for bone growth ○ Sex ▪ Men typically require more nutrients than women due to larger bodies and more muscle mass ▪ Females require higher iron due to menstruation. ▪ Females also require specific nutrients when pregnant ○ PAL ▪ Higher activity = greater quantity of carbs to provide energy ○ State of health ▪ Medical reasons influent different amounts of nutrients ▪ E.g. osteoporosis = higher calcium or anaemia = higher iron and vitamin C Importance of fluid intake How much water? 6-8 glasses per day // 2 Litres 60% of adult body is made up of water – dependent on age, sex and hydration levels 74% of children aged 1-12 made up of water Monitor hydration levels by checking colour of urine. Dark urine – less hydrated. Tea, coffee & other caffeinated drinks are diuretics – promote urine production and contribute to dehydration Dehydration caused by water loss. E.g. perspiration or breathing Hydration – curb appetite, prevent wrinkles and allows liver to process more fats Sports drinks Formulated to help re-hydrate after exercise Rich in carbs, contain electrolytes and may contain sweeteners and preservatives Fluids categorised into 3 types, dependent on sugar content 1. Hyptonic ▪ Less sugar/salt than found in human body ▪ Fuel activity without carbs ▪ Replaces fluid lost from sweating ▪ Used when calories kept low https://onedrive.live.com/edit.aspx?resid=1550758D72FCECCC!s2e84f19e2e294d26bc4e3dd8b5b483bc&migratedtospo=true&wd=target%28Ex… 3/4 05/12/2024, 16:00 OneNote https://onedrive.live.com/edit.aspx?resid=1550758D72FCECCC!s2e84f19e2e294d26bc4e3dd8b5b483bc&migratedtospo=true&wd=target%28Ex… 4/4