Nutrition

Nutrition

1. Protein

   • Help with growth and repair of the muscles
     • Found in animal products
       • Meat, fish ,cheese, milk and eggs
     • Vegetable sources
       • Soya-bean products, pulses and nuts

2. Vitamins

   • Vitamin A
     • Good vision, healthy skin and growth
       • Green and yellow vegetables and dairy products
   • Vitamin B
     • Release of energy from foods and healthy skin
       • Breads, milk and eggs
   • Vitamin B12
     • Red blood cells
       • Meat, milk and fish
   • Vitamin C
     • Healthy skin, protects cells and helps absorb iron
       • Fruit and vegetables
   • Vitamin D
     • Helps absorb calcium, strong bones and teeth
       • Margarine and oily fish

3. Minerals

   • Needed in small amounts to help the body function properly and stay strong
   • Calcium
     • Needed for the growth of healthy bones and teeth.
       • Milk, cheese, eggs, wholegrain cereals ,green vegetables and bread
   • Iron
     • Needed for the formation of red blood cells
       • Red meat, green vegetables, eggs, lentils and bread
   • Other minerals
     • Potassium,sodium,magnesium and zinc

4. Carbohydrates

   • Needed to give the body energy
   • Two types
     • Starch
       • Found in cereals, potatoes, pasta and flour
     • Sugar
       • Found in fruit , vegetables, honey and milk.

5. Fat

   • Help provide concentrated sources of energy
   • Help insulate the body when it's cold.
   • Two types
     • Saturated fats
       • They usually come from animal sources e.g Butter and Lard
     • Polyunsaturated fats
       • Come from vegetable sources e.g Sunflower oil