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nutrition

nutrition. CARBOHYDRATES. Starch. Low-quality starchy CHO’s are white bread, regular pasta, refined grains High-quality Starchy CHO’s are rich in vitamins, minerals and fibre. Examples: sweet & white potato, squash, pumpkin, peas, corn . Starch.

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nutrition

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  1. nutrition

  2. CARBOHYDRATES

  3. Starch • Low-quality starchy CHO’s are white bread, regular pasta, refined grains • High-quality Starchy CHO’s are rich in vitamins, minerals and fibre. • Examples: sweet & white potato, squash, pumpkin, peas, corn.

  4. Starch • Starchy vegetables are higher in calories than nonstarchyvegetables like: leafy greens, green beans, broccoli, cauliflower, peppers, cucumbers, carrots, mushrooms & celery.

  5. Fibre • Some oligo & polysaccharides are indigestible = dietary fibre. • Found in cell walls of plants • Aid digestion • Prevent colorectal cancer • eat the skin!

  6. CARBOHYDRATES Joule = a single unit of energy. 1000J = 1kj 100g CHO = 1.760kj • See Table 3.2, page 54 • Which type of CHO’s do you eat the most? • Do you consume enough fibre?

  7. FATS

  8. FATS • Found in animal & plant sources. • 100g fat = 4000kj (3x CHO) • Triglycerides stored in adipose tissue • What is hydrogenation? • What are essential fatty acids?

  9. PROTEIN • Human body (average) = • 17% protein • 60% water • 17% Fat • 5% CHO

  10. PROTEIN • Formed by Amino Acids • 20 amino acids are needed for protein synthesis • 8 are essential – must come from the diet

  11. PROTEIN • Pulses = plants that have pods. • Otherwise known as legumes. • e.g. chickpeas, peas, beans, lentils • Pulses & grains are low quality proteins: as they are lacking in essential amino acids

  12. PROTEIN • 4 main functions:

  13. PROTEIN • Protein is a source of energy: • 100g protein = 1720kj • Lack of protein = impairment of growth & development; diseases & death • Complete the Case Study p.57

  14. WATER • See Ebba’s presentation on the blog.

  15. VITAMINS • Micronutrient • Vital for health & well-being • Found in fruit, vegetables & some meat • Regulate energy release • Part of chemical reactions • Organic compounds

  16. VITAMINS • Fat soluble: excess is stored in the liver and adipose tissue • Overdose is rare, but can be toxic to the body • Water soluble: overdose is not toxic • Excess is excreted in the urine All vitamins are essential to the body

  17. VITAMINS

  18. VITAMINS

  19. MINERALS • Micronutrient • Inorganic compounds • Supplied by food & fluids • Maintain bone & blood health • Release energy • Muscle function • Maintain cell fluid balance

  20. MINERALS

  21. DIETARY ADVICE • Balanced diet • Diet providing all nutrients in the right amount to maintain health & prevent disease • Dietary recommendations • Recommended amounts of essential nutrients in the diet • Dietary guidelines • Recommended amount of foods, food groups or meals

  22. DIETARY ADVICE • What are dietary guidelines influenced by? P.60 • How do vegetarians & vegan’s ensure a balanced diet? • Complete To Think About p.60

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