Macronutrients and Micronutrients

Protein macronutrient needed for the growth and repair of body tissues maintains the body to keep it working well: produces enzymes for digestion, muscle activity, nerve function and hormones, which regulate some body functions. provides a secondary source of energy for the body Protein are very large molecules. They are made from amino acids which are joined in different ways to produce different proteins. There are nine essential amino acids that the body cannot make, and eleven non-essential amino acids that our bodies can make from the protein we eat. We must eat proteins that contain the essential amino acids: High Biological Value (HBV) proteins contain all nine essential amino acids, for example meat, fish, eggs, milk, cheese and soya beans. Soya beans are the only non-meat product that provide HBV protein so soya products are an important part of a vegan diet. Some foods are Low Biological Value (LBV) proteins and they do not contain all essential amino acids so we must eat a combination of these foods to get all the necessary amino acids (food combining, or complementary proteins).  Examples of LBV proteins: cereals, peas, beans and lentils, nuts and seeds.  Protein deficiency in children: slow/stopped growth thinning hair/hair loss pale skin diarrhoea/poor digestion catch infections easily lack energy weight loss oedema, a build up of fluid under the skin Protein deficiency in adults: lose fat and muscle oedema weight loss slow healing of cuts and bruises low energy dry skin and hair catch infections easily Too much protein: puts a strain on liver and kidneys as they process protein excess protein is converted into fat stored in the body Pregnant women need 6 grams more protein for their baby's development, and lactating women (breastfeeding) need 11 grams more protein to make milk. 

Fats and Oils   a macronutrient general term is lipids oils are liquid at room temperature and fats are solid composed of fatty acids and glycerol. Fats are a good source of energy and insulation. It keeps our bodies warm because it is stored under the skin and a layer of fat protects our vital organs such as liver and kidneys. It is a good source of vitamins D, E and K and helps us to feel full after eating, called a feeling of satiety. It is used in foods to give texture and flavour - for example, shortcrust pastry; fat is rubbed in to shorten gluten strands.  Saturated and Unsaturated Fats: Different combinations of carbon, hydrogen and oxygen produce different types of fats. Saturated fats: One carbon atom cobmined with two hydrogen atoms Mostly solid at room temperature For example, butter, lard, animal fat found on meat Too much saturated fat can cause high blood cholesterol, increased risk of heart disease, diabetes and obesity. Unsaturated fats: Normally liquid or soft at room temperature. Monounsaturated fats contain a pair of carbon atoms with one hydrogen atom attached, allowing them to take another carbon atom. They are soft at room temperature but harden in the fridge. They are found in animal and vegetable fats such as avocado and olives and can help to lower blood cholesterol and reduce the risk of diabetes and cancer.  Polyunsaturated fats have two or more pairs of carbon atoms that can take up more hydrogen atoms. They are soft and oily at room temperature and in the fridge. Hydrogenation: When manufacturers change the structure of fats in products by adding hydrogen to vegetable oils; the process of turning oils into solid fats. This creates man-made molecules called trans-fatty acids Turns oils into solid fats and makes them behave like saturated fats. It is much cheaper than solid fats like butter Used in foods like cakes and biscuits Very bad for your cardiovascular system, and may increase risk of heart disease and breast cancer. Many manufacturers are reducing the use of trans-fatty acids.