Nutrition

P1 - Task 1 -

P1-Task 1

Within your leaflet describe the macronutrients: Carbohydrates (including Fibre), Protein and Fat, discuss functions within the body, dietary sources and nutritional guidelines from public health sources associated with nutrition. Within your leaflet describe; macronutrients (carbohydrates, proteins, fats); micronutrients (vitamins, minerals); fibre; nutritional requirements (essential and non-essential); common terminology (Recommended Daily Allowance, Optimum Level, Safe Intake, Estimated Average Requirements, standard abbreviations – RDA,SI, EAR).

Macronutrients

Macronutrients are the nutrients that provide the energy for your body. The macronutrients are all the good nurtiants that provide your body with energy to let you maneuver around without getting tired. We need these nutriants for growth these nutriants are needed in large amounts. The nutriants we need are carbohydrates, fat and protein. These are needed in relatively large amounts on a daily basis and therefore make up the biggest proportion of dietary intake. Examples include carbohydrate, protein and fat. There are 8 essential and 12 non essential intakes what you need and don't need in a daily intake
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Carbohydrates

carbohydrates is the main source of our energy we need carbohydrates to break down sugars in our body to turn them into glucose. we need glucose in our body to give us energy so we can do sports or activities so we can sustain them for a period of time. There are 2 types of carbohydrates simple and complex the simple carbohydrates are food and drinks like milk or milk products, fruit, table sugar or a lollipop. The complex carbohydrates are substances that contain starch for example cereal, bread, beans, potato and starchy vegetables.


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Protein

Protein is one of the main sources of muscles growth and repair. we need protein after doing a long sporting event or a gym session to repair our muscles. protein is made up of thousand of little molecules called amino acids. The protein is mainly is there to help rebuilding a repair but it can also be used as a secondary energy supply for when your aerobic and lactic energy systems are replenishing this is normally after a long distance/endurance events or during a low intake of energy diet. Protein is used for growth are repair and is made out of amino acid, there are 20 amino acids of which 8 of these are essential to your body requiems they are also to help your body's core. The 12 remaining are non essential and these are made in the body already and they are mainly needed to for a chain for the proteins structure for the growth and repair.

Protein foods

Complete

-Meat

-poultry

-offal

-fish

-egg

-milk

-cheese

-yoghurt

-soya

Incomplete

-Cereals

-Bread

-Rice

-Pasta

-noodles

-pulses

-peas

-beans

-nuts

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Fats

Fats are good and bad for us we need an ample amount of both, too much fat will be bad for our health and too less is also to bad for our health. if we have to much fat you will slowly feel more tiered and get fatigued easier because your putting on weight. A man should not eat more then 30g of saturated fat a day. If you have to much fat then you will become more likely to get health problems

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micronutriants

Micronutrients are a small proportion of vitamins and minerals what the body requires to proceed in doing its daily function or activities. we need the minerals and vitamins to stay fit and healthy and to look after our skin and bones to keep them strong and looking fresh.

fibres

We need fibers in our diet because it helps our digestive system to take out all the good vitamins and minerals and gives us a better healthier diet. It also makes our body run smoother and and keeps our body clean. In addition to keeping healthy, eating fiber food which contain high amounts of fiber fill you up easier and this prevents your from overeating which in the long run will make you fat and unhealthy. A bonus of eating fibers is that eating a high amount of this which is mixed with liquids can help your food digest but can also prevent cancerous diseases diabetes, heart disease, and digestive disorder.

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minerals/vitamins

we need vitamins and minerals in our diet to stay strong and healthy. The vitamins and minerals we take in from foods help our immune system and gives it a boost. It also boost and helps our support in growth and development, and helps organs to do their job. We get all of vitamins for tablets you can take, and certain food for example green leafy vegetables, yogurt and milk which are high in calcium. We need this source of vitamin in our body to keep our bones strong and healthy which prevents hair line breaks or injury.
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Recommeneded Daily Allowence/safe intake

The recommended daily allowance is;


- Calories

men - 2500

women - 2000


- Total fat

Men- 95g

women- 70g


- Saturated fat

Men- 30g

Women-20g


- unsaturated fats

Men- 60g

Women- 50g


- carbohydrates

Men- 300g

Women-300g


- Protein

Men- 45g

Women- 50g

Optimal level

The optimal level is where you are getting the right amount of food to the right amount of nutrients from the food. This is good because you all getting all of your daily intake which you need so you can have a healthy lifestyle and a longer life span.

What is a simple Carbohydrate

A simple carbohydrate are sugars for example. Every single carbohydrates that are simple are made up of sugar molecules. They are a quick source of energy to get into you body. This is because they are very quickly digested into your body and an easy source of quick energy.

Describe the Function of fats

What fats do in our body are, that they are another source of energy if our energy systems are running low then you can use you fats to burn so you can have some energy to do a sport. The function of the fats in the body are also for protection of our vital organs and a layer to keep us warm but mainly to give us energy sources when they are low this is why we need some fats in our body.

Recommended daily allowance of fibre

The average daily allowance of fibre is 12.8 grams for woman and 14.8 for a male but the specialists say we can have up to 18 grams a day for our recommended daily allowance