1.1 Carbohydrates are a source of
energy. Foods rich in
Breckfast Cerals,as well as
sugar. Simple carbohydrates are
known as sugars,and this energy
is released quickly. Complex
carbohydrates are starchy foods
and whole grain cereals. These
foods release energy slowly and
they are digested,which makes
your energy levels more stable.
For a healthy siet,eat more of the
complex carbohydrate foods.
2.1 Protein is needed for growth and
repair,and is also a source of energy.
and nuts.Vegitarians obtain their protein
from foods such as
seeds. a balanced diet should contain
all the proteins the body needs.
3.1 Fibre is needed to keep the gut
healthy and prevent constipation.
Fibre is not digested when we east
it.In the UK most people eat far too
little fibre,on average about 12
grams a day or less. ideally adults
should aim for 18 grams a day,or a
3.1.1 All plant-based foods contain
fibre. Good sources of fibre are
vegetables,wholegrain rice and
and bran. The food lable
shows the amount of fibre in a
food product and you can use
a nutrional analisis program to
4.1 Fat is a good source of energy and
a source of the essential fatty acids
that the body cant make itself,and
the fat helps the body to absorb
some vitamins. All fat is high in
calories,so if you are watching your
weight,you should limit your fat
intake.The total amount of fat you
eat should make up no more than
30% of your calories from
food.Foods high in fat
4.1.1 There are two types of
fats: Unsaturated fats and
22.214.171.124 Eating too much of saturated fat can increase blood
cholesterol levels and the risk of coronary heat
disease. The healthier type of fat is unsaturated fat
which can improve cholesterol levels.
126.96.36.199.1 Solid fats which contain saturated fat
include butter and ghee (clarified
butter),lard and coconut cream. replace
saturated fats in cooking with rapeseed
or coorn oil,which contain unsaturated
fat or just use less of them.
188.8.131.52.1.1 fats and oild are liquid at room temperature are more likely to be
unsaturates.food products high in saturated fat include
meat,sausages,pies,hard cheese,cakes,pastries,biscuits and food
containing coconut or palm oil.
5 vitamins and minerals are called
micronutrients,which means they are needed
in smaller quantities than the
macronutrients-protein,carbohydrate and fat. if
you eat a variety of foods and a balanced diet
you will get most of the nutrients you need.
6.1 There are two groups of
vitamins:fat-soluble and water
soluble. the fat- soluble
vitamins-A,D,E and K-Desolve
in fat and are stored in your
liver. Vitamin A-Maintains
healthy eyes,skin and hair
Vitamin D-helps form strong
bones and teeth. Fat-Soluble
vitamins are found in animal
fats such as butter and
lard,vegetable oils,dairy foods
and oily fish.Margarines can
have vitamin A and D
6.1.1 The water-soluble vitamins-C and
the B-complex vitamins-dissolve in
water so that your body can absorb
them. Your body can't store these
vitamins and any vitamin C or B that
your body doesn't use is passed out
in your urine.you need a supply or
these vitamins everyday. Vitamin C
is required for the structure and
maintenance or blood
vessels,cartilage,muscle and bone.
the B group of vitamins help convert
food to energy and also help to
build healthy nerve tissue. these
vitamins are found in
fruit,vegetables and grain.
7.1 Minerals are found in the soil and water,and pass into plants and animals
that we eat for food.your body needs small amounts of minerals to grown and
to stay healthy. minerals are necessary for three reasons: building strong
bones and teeth controlling body fluids turning food into energy. important
minerals include:calcium,iron,magnesium,phosphorus,potassium and sodium.
8.1 Phosphorus is also essential for healthy bones and teeth and is found in
red meat,dairy foods,fish and bread
9.1 Iron helps to make red blood cells which carry
oxygen around the body.Eat food rich in
Vitamin C at the same time as you eat food
containing non-meat sources of iron to help
the body absorb the iron.for example: frink
orange juice with fortified breckfast cereal.
9.1.1 good sources of iron include
liver,meat,beans,nuts,dried,fruit,whole grains,fortified breckfast
cereal,soybean flour,and most dark green leafy vegetables.
10.1 Calcium is essential for the healthy growth and maintenance of
teeth and bones and helps blood clotting and muscle contraction.
Good sources of calcium include,Milk,Cheese,,and other dairy
products,green leafy vegetables,soya beans,tofu,and soya drinks
with added calcium