Concepts of nutrition
The need to know:
The main aspects of nutrition are the key components such as; food intake, health risks, recommended daily allowances and more.
Your diet consists of macro-nutrients and micro-nutrients. Macro-nutrients are the bigger parts of your diet, carbohydrates, fats and proteins where-as micro-nutrients are the lesser part of your diet such as vitamins and minerals, but both are just as necessary as the other.
Carbohydrates - carbohydrates are our main source of energy and can be found in foods high in starch such as bread, rice, potatoes and pasta. guidelines say you should intake 300g for men and 230g for women daily.
Proteins - Proteins are mainly used for growth and repair in the muscles as well as maintenance in the body, it is also a last source of energy after fats and carbohydrates. found in foods such as meat, fish, eggs and beans. guidelines say you should intake 55g for men and 45g for women daily.
Fats - fats are used in the body for insulation, protection of vital organs and a second source of energy after carbohydrates. fats can be found in foods cooked in animal fats such as butter. guidelines say you should intake 95g for men and 70g for women daily.
Fibre - helps the transition of food in the digestive system and maintains bowel functioning. can be found in cereals, breads, fruit and whole-grain products. guidelines say you should intake both men and women 24g daily.
Vitamins - crucial for maintaining bodily functions and help prevent disease. can be found in all foods but in higher quantities with fruit, veg, fish.
Minerals - essential for healthy development, they play a key role in production of hormones and enzymes, muscles contractions and keeping up your immune system.
Vitamins and Minerals
where the essential vitamins and minerals can be found in our diet.
Guideline Daily Amounts
this chart shows the recommendation for the intake of food women, men and children should have daily.
this is an example of a meal you could have which includes all the important parts of a healthy, balanced diet.
Guideline Daily Amounts
Safe intake - the amount of one nutrient you can have daily to meet the bodies demands but not exceed the limit which could cause health risks, such as salt.
Optimal Level - how much of a particular nutrient is required based on the individual taking it. for example a weightlifter will need more protein to increase muscular hypertrophy.