Eating a variety of foods contributes to good health

1. Eating a variety of foods contributes to good health Learning Intentions: • We will learn about the nutrients and the importance of a balanced diet • We will understand the functions of the nutrients in the body • We will understand which foods supply our body with the nutrients • We will understand the importance of the relationship between the nutrients. • We will learn about the importance of dietary fibre and water in the body

2. Eating a variety of foods contributes to good health Success Criteria: I will know if you understand what is being taught by completing the following statements: • I can recall the names of the nutrients • I can state what a balanced diet is • I can state what the functions of the nutrients are • I can identify foods that are good sources of the nutrients • I can understand the role between the different nutrients (inter-relationships)

3. The Nutrients Nutrients are chemicals in food which help our body. There are five nutrients: Proteins Carbohydrates Fat Minerals Vitamins

4. Protein Proteins These help our body to grow

5. Protein A secondary source of energy Repair and maintain body tissues and cells A secondary source of energy

6. Amino acids Building blocks of proteins

7. Amino acids • High biologicalvalue-contain all 10 essential amino acids needed for growth. Found in animal foods • Low biological value foods only contain 2-3 amino acids e.g. lentils, quorn • Found in foods that come from plants

8. Protein Main food sources of protein: milk,cheese,meat,eggs,fish,nuts,lentils,quorn

9. Questions • What are the nutrients? • State the names of the five nutrients? • Where do we find the nutrients? • What are the main functions of proteins? • What are amino acids? • Why is it important that children get all 10 essential amino acids from their diet? • What are high biological value proteins? • What are low biological value proteins?

10. Questions • What is a vegetarian and how do they make sure that they get a good supply of protein in their diet?

11. Carbohydrates Main functions Energy Warmth Extra is stored as body fat

12. Carbohydrate main types STARCHSUGAR pasta, rice, wholemeal bread, biscuits, drinks cereals, oats, lentils, potatoes cakes, sweets, fruit Starch is also referred to as Total Complex Carbohydrate or TCC

13. Carbohydrates The main food sources of carbohydrates are: bread, pasta, rice, sweets, chocolate, jam

14. The Nutrients • Balanced diet is a diet that contains the correct amounts of all the nutrients according to an individual’s needs.

15. Fat Functions • Concentrated source of energy • Provide warmth • Provide fat soluble vitamins A, D, E, K • Provide a source of omega 3 fatty acids

16. Fat Types Saturated fat Unsaturated fat Butter, cream, red meat, cheese, full fat milk These fats are bad for your health as they contain cholesterol (fatty deposits in the blood) Vegetable oils, nuts, polyunsaturated oils

17. Fat The main food sources of fat are: meat, cheese, chocolate, cream,convenience foods

18. State two functions of Carbohydrates in the body? • What are the main groups of carbohydrates called? • What is starch also called? • State 4 examples of starchy foods • What are the main functions of fat in the diet? • State four examples of fatty foods • Why are saturated fats not good for your health?

19. Minerals Two main minerals are: • Calcium to help to build strong bones and teeth • Iron to help form red blood cells which carry oxygen around the body The main food sources of these minerals are: Calcium: milk, cheese, yoghurt, eggs, fish Iron : eggs, fish, green leafy vegetables, fruit

20. Questions • What are the main functions of iron? • State four food sources of iron. • What are the main functions of Calcium? • State four food sources of Calcium. • What are the main functions of Fluoride?

21. Other Minerals • Phosphorus-works with Calcium to form strong bones and teeth Found in milk, cereals, meat & bread • Sodium-helps to maintain fluid balance in the body Found in salt, meats, canned food and take-away meals • Fluoride- helps to make teeth resistant to tooth decay Found in toothpaste and drinking water

22. Questions • State four food sources of Fluoride? • What are the main functions of Sodium? • State the main food sources of Sodium. • What is the effect of a low sodium diet? • What is the main function of Phosphorus and where do you find it?

23. What are Vitamins? The food we eat is mainly made up of proteins, carbohydrates and fats but it also includes many other nutrients in tiny amounts including the vitamins and minerals. Vitamins and minerals are often called the micro nutrients because they are needed in such small amounts. If we do not have enough of them over a long period of time, our health will be affected.

24. Many people take vitamin pills as a way off maintaining a good supply within the body but most people will get a good supply of vitamins from a well balanced diet high in a variety of fruits and vegetables.

25. Vitamins • There are two main types of vitamins: Fat soluble – those that can be stored in the body A, D, E, K Water soluble- those that are not stored in the body B and C

26. Vitamins

27. More Vitamins

28. Not eating enough vitamins!!!! If your body does not eat enough vitamins it will start to break down: Vitamin A-leads to poor eyesight and heart disease but eating too much can cause liver damage Vitamin B- shortage leads to slow growth and development, tiredness and depression

29. Not eating enough vitamins!!!! • Vitamin C-shortage can lead to anaemia and scurvy • Vitamin D- shortage can lead to rickets in children where bones soften and bend out of shape

30. The Nutrients To have a balanced diet we must eat the correct amounts of each nutrient on a daily basis according to an individuals needs. In our diet in Scotland we do not balance our meals-they are made up of to much fatty and sugary foods. This is where our problems come from. • Strokes • Diabetes • Cancer

31. Non Starch Polysaccharide/NSP Also known as fibre Functions: helps with the removal of waste gives a feeling of fullness so stops you feeling hungry and may therefore aid weight loss Prevents constipation Found in wholegrain cereals e.g. oats, wholemeal bread, fruit and vegetables.

32. Water • Needed for all body fluids e.g.. blood, urine • Helps with removal of waste

33. Interrelationship of Nutrients • Many nutrients work together in the body • Calcium, Phosphorus and Vitamin D • All work together to form and maintain strong teeth and bones. Amount of Calcium available to the body is controlled by Vit. D. • Less Vitamin D present less Calcium available.

34. Interrelationship of Nutrients Iron and Vitamin C Help with the formation of haemoglobin in the blood-i. e. substance which carries oxygen. Vitamin C has a vital role to play here. The less that is present the less Iron is absorbed.

35. Questions • Write down 3 functions of NSP • State 3 food sources of NSP • Why does the body need water? • Explain the interrelationship between the following nutrients: • Calcium, Phosphorus and Vit. D • Iron and Calcium