Nutrition!
concepts of nutrition
macronutrients
- 3 macronutrients are protein, fat and carbohydrates
- they are all essential for our body
- 45-65% of our calories should be carbohydrates (RDA -
- 10-35% of our calories should be protein
- 25-35% of our calories should be fats
examples of macronutrients
fats
these are essential in our diet, it helps the body absorb certain nutrients and it is also an energy source. the recommended daily intake of fats for both men and women is 44-77 grams per day.
carbohydrates
this is largely found in wheat products, fiber is also in he more complex carbohydrates. carbohydrates is out main source of energy and it gets stored in out muscles as glucose and glycogen. the recommend daily intake of carbohydrates is 300 grams per day.
protein
micronutrients
- micronutrients are vitamins and minerals
- required in small amounts
- micrograms per day
- fibre is also a micronutrient
vitamins and minerals
you need to consume vitamins and minerals in order for the body to work properly, however too much can lead to harmful affects. vitamins and minerals nourish the body and ensure that your immune system stays strong in order to fight off illnesses. there are lots of different vitamins and minerals however, if you eat 5 fruit and 5 vegetables per day you will meet the daily requirements for vitamins and minerals.
fibre
fiber is not a nutrient and therefore it is non essential but it is still essential in our diet. it assists the human body to get rid of different waste products. the average recommended intake per day for adults is 18 grams. daily males should intake 30-38 grams and women should intake 21-26 grams per day
vitamins and minerals
this is just another example of vitamins and minerals
healthy diet
information taken from the NHS website!!
fruit and veg
we should always aim to eat 5 fruit and veg per day.
starchy foods
eat as many starchy foods such as; potato's, bread ad rice. also it is a good idea to eat potato's with their skins on for more fibre
dairy products
drink low-fat milk and dairy products but not as much as starchy foods.
protein
fatty foods
you should aim to eat very small quantities of fatty foods.
eatwell plate
this diagram shows exactly what to do and eat and is very helpful
common terminology
RDI- recommended daily intake- the healthy amount of food needed for healthy people in the UK.
RDA- recommended daily allowance- amount of nutrition's included in daily diet.
RNI- reference nutrient intake- the sufficient amount of nutrients needed for healthy people in the UK.
LRNI- lower reference nutrient intake- the sufficient amount of nutrient energy needed by 2.5% of population In the UK.
DRV- dietary reference value- estimated requirements for groups of people.
SI- safe intake- this is the correct amount of a certain food additive that you should b taking in.
optimum level- the level of nutrients you need in order to perform at your best.
DRI- dietary reference intake- these are the nutritional requirements.
EAR- estimated average requirement, this is the amount of energy a person needs to take in per day or week.