Eating a variety of foods contributes to good

healthLearning 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

Eating a variety of foods contributes to good

healthSuccess 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)

The Nutrients

Nutrients are chemicals in food which help our body.

There are five nutrients:Proteins

CarbohydratesFat

MineralsVitamins

Protein ProteinsThese help our body to growgrow

ProteinA secondary source

of energy

Repair and maintain body tissues and cells

A secondary source of energy

Amino acids

Building blocks of proteins

Amino acids

• High biological value-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

Protein Main food sources of protein:

milk,cheese,meat,eggs,fish,nuts,lentils,quorn

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?

Questions

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

CarbohydratesMain functions

Energy

Warmth

Extra is stored as body fat

Carbohydrate main types

STARCH SUGAR pasta, rice, wholemeal bread, biscuits, drinkscereals, oats, lentils, potatoes cakes, sweets,

fruit

Starch is also referred to as Total Complex Carbohydrate or TCC

Carbohydrates The main food sources of carbohydrates are:

bread, pasta, rice, sweets, chocolate, jam

The Nutrients

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

FatFunctions• Concentrated source of energy• Provide warmth• Provide fat soluble vitamins A, D,

E, K• Provide a source of omega 3 fatty

acids

FatTypes

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

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

foods

• 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?

MineralsTwo 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

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?

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

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?

• 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.

•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.

Vitamins

• There are two main types of vitamins:

Fat soluble – those that can be stored in the bodyA, D, E, K

Water soluble- those that are not stored in the body

B and C

Vitamins

Nutrient Function (Job) Source (Food)Vitamin A Helps sight in low light

Healthy skin & tissue

Oily fish, milk, eggs, cheese

Vitamin B(1)- Thiamin Helps with release of energy from carbohydrates

Fortified breakfast cereals, eggs, meat, milk

Vitamin B(2)-Riboflavin Healthy skinHelps with release of energy from carbohydrates

Fortified breakfast cereals, eggs, meat, milk

Vitamin C Helps wounds to healHelps iron absorptionAntioxidant vitamin

Fruit and vegetables especially oranges and lemons

Vitamin D Helps with formation strong bones and teeth

Milk, cheese, yoghurt, oily fish, sunshine

More Vitamins

Nutrient Function (Job) Source (Food)

Vitamin E Healthy skinAntioxidant vitamin

Eggs, nuts, fruit, cereals, seeds

Vitamin K Involved with clotting of blood

Green vegetables, fruit, cereals

Folic Acid Helps to prevent spina bifida in the unborn child

bananas

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 damageVitamin B- shortage leads to slow growth

and development, tiredness and depression

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

The NutrientsTo 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

Non Starch Polysaccharide/NSP

Also known as fibreFunctions:

helps with the removal of wastegives a feeling of fullness so stops you feeling hungry and may therefore aid weight lossPrevents constipationFound in wholegrain cereals e.g. oats, wholemeal bread, fruit and vegetables.

Water

• Needed for all body fluids e.g.. blood, urine

• Helps with removal of waste

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.

Interrelationship of Nutrients

Iron and Vitamin CHelp 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.

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