Education

Phase 3
Nutrients
Food is eaten and digested in the body to allow
the absorption of energy and nutrients.
There are two different types of nutrients:
• macronutrients;
• micronutrients.

There are three macronutrients

that are essential for health.
These are:
• carbohydrate;
• protein;
• fat.
Macronutrients are measured in grams (g).
Carbohydrate

The two types of carbohydrate that

provide dietary energy are starch and
sugars.

Dietary fibre is also a type of carbohydrate

which is not digested to provide energy.

Starchy carbohydrate is an important

source of energy.

1 gram of carbohydrate provides 16kJ

(3.75kcal).
Structure of carbohydrate

All types of carbohydrate are compounds of carbon, hydrogen and

oxygen.

Sugars

Sugars come from a variety of foods. Some are

within the cellular structure of the food, e.g. in fruit
or vegetables. These are called intrinsic sugars.

Other sugars are not bound into the

cellular structure of the food, e.g. in milk
or honey. These are called extrinsic sugars.
Starchy carbohydrate

Starch is found in a variety of foods. It is

made up of many sugar molecules.
Can you give some examples of sources of
starch in the diet?

• Potatoes
• Bread
• Rice
• Pasta

Cereals and root crops are the main 'starchy

staples' in the diet and are the main source of
dietary carbohydrate throughout the world.
Protein

Protein is essential for growth and

repair and keeping cells healthy.

Protein also provides energy:

1 gram of protein provides 17 kJ
(4kcal).
Structure of protein

Protein is made up of building blocks called

amino acids. Different foods contain different
amounts and different combinations of amino
acids.

Protein from animal sources (e.g. meat, fish,

eggs and dairy products) contains the full
range of essential amino acids needed by the
body.

Protein from plant sources (e.g. pulses and

cereals) typically contain fewer essential
amino acids.
Sources of protein

Animal
• meat
• fish
• eggs
• milk
• cheese.

Plant
• nuts
• seeds
• pulses, e.g. beans, lentils
• mycoprotein
• soya products.
Fat

Fat provides fat-soluble vitamins A, D, E and

K, and is necessary for their absorption. It is
also important for essential fatty acids the
body cannot make.

Fat provides a concentrated source of

energy:
1 gram of fat provides 37 kJ (9kcal).

Foods that contain a lot of fat provide a lot

of energy.
Structure of fat

Fat is made up of different types of

fatty acids and glycerol.

The structure of the fatty acids

determines:
• their effect on our health;
• their characteristics, e.g.
melting point.
Structure of fat

Depending on their chemical structure, fatty

acids are usually classified as:
• saturated;
• monounsaturated;
• polyunsaturated.

High intakes of saturated fat may raise blood

cholesterol and increase the risk of heart
disease and stroke.

A diet high in unsaturates is associated with a

lower level of blood cholesterol and reduces
the risk of heart disease.
All foods provide different types of fatty acids in
varying proportions.

Butter is often described as a ‘saturated fat’ because it has

more saturated fatty acids than unsaturated fatty acids.

Most vegetable oils are described as ‘unsaturated fats’ as

they have more mono- and polyunsaturated fatty acids
than saturated.

Most saturated fats are solid at room temperature and

tend to come from animal sources.

Most unsaturated fats are liquid at room temperature

and are usually from plant sources.
Micronutrients

There are two types of micronutrients:

• vitamins;
• minerals.

Vitamins and minerals are needed in much

smaller amounts than macronutrients. Their
amounts are measured in milligrams (mg) and
micrograms (μg).

(1mg = 0.001g)

(1μg = 0.001mg).
Vitamins

There are two groups of vitamins:

• fat-soluble vitamins, which can

be stored in the body, e.g. vitamins
A and D.

• water-soluble vitamins, which

cannot be stored in the body and
are therefore required daily, e.g. B
vitamins and vitamin C.
Fat soluble vitamins

Vitamin A

Vitamin A is needed for:

• dim light vision;
• healthy skin and eyes;
• resistance to infection.

Vitamin A is found in liver and whole milk. It

can also be produced from beta-carotene
provided by dark green leafy vegetables,
carrots and orange coloured fruit.
Vitamin D

Vitamin D is needed for the absorption of calcium

from foods to keep bones and teeth healthy.

A lack of vitamin D causes rickets in children,

where the legs are bent, and osteomalacia in
adults, which causes pain in bones and muscles.

We get most of our vitamin D via the action of

sunlight on skin during the summer months.
Vitamin D is also provided by the diet from oily
fish, meat, eggs, fortified breakfast cereals and
margarine/spreads.
Water soluble vitamins

The B vitamins

There are many different B vitamins and each has

a specific function in the body.

These include:
• vitamin B1 (Thiamin);
• vitamin B2 (Riboflavin);
• vitamin B3 (Niacin);
• vitamin B6;
• vitamin B12;
• folate/folic acid.
Thiamin (vitamin B1)

Thiamin is required to release energy from

carbohydrate.

It is also involved in the normal function of

the nervous system.
Sources of Thiamin (vitamin B1)

• Whole grains;
• Nuts;
• Meat (especially pork);
• Fruit and vegetables;
• Fortified breakfast cereals.
Riboflavin (vitamin B2)

Riboflavin is required to release energy from protein, carbohydrate

and fat.

It is also involved in the transport and use of iron in the body.

Sources of Riboflavin (vitamin B2)
• Milk;
• Eggs;
• Rice;
• Fortified breakfast cereals;
• Liver;
• Legumes;
• Mushrooms;
• Green vegetables.
Niacin (Vitamin B3)

Niacin is required for the release of energy from food.

Niacin is also required for the normal function of the

skin, mucous membranes and nervous system.
Sources of Niacin

• Meat;
• Wheat and maize flour;
• Eggs;
• Dairy products;
• Yeast.
Vitamin C

Vitamin C is needed to make collagen. This is

required for the structure and function of
skin, cartilage and bones.

It is an important nutrient for healing cuts

and wounds.

Did you know?

Vitamin C can help with the absorption of
iron when foods or drink containing both
vitamin C and iron are eaten at the same
meal.
Sources of vitamin C

• Fresh fruit especially citrus fruits and berries;

• Green vegetables;
• Peppers;
• Tomatoes;
• New potatoes.

Can you name some citrus fruit?

Lime, orange, grapefruit, tangerine, lemon, clementine, kumquat,
mandarin.
How many different types of berries can you think of?
Blackberries, blackcurrants, strawberries, raspberries ,
blueberries, cranberries, bilberries, gooseberries.
Minerals

Minerals are inorganic substances required

by the body in small amounts for a variety of
different functions.

The body requires different amounts of each

mineral.

People have different requirements,

according to their:
• age;
• gender;
• physiological state (e.g. pregnancy).
Calcium

The body contains more calcium than

any other mineral. It is essential for a
number of important functions such as
the maintenance of bones and teeth,
blood clotting and normal muscle
function.

Did you know?

The skeleton contains about 99% of the

body’s calcium with approximately 1kg
present in adult bones.
Sources of calcium

Milk, cheese and other dairy products are

good sources of calcium in the diet.

Calcium is also provided by :

• broccoli;
• cabbage;
• fortified soya products;
• fish eaten with the bones, e.g.
sardines, tinned salmon.
Iron

Iron is essential for the formation of

haemoglobin in red blood cells.

Red blood cells carry oxygen and transport it

around the body.

Iron is also required for normal metabolism and

removing waste substances from the body.

Did you know?

There are two types of iron; one from animals
sources and the other from plant sources.
Sources of iron

• Liver;
• Red meat;
• Pulses;
• Nuts;
• Eggs;
• Dried fruits;
• Fish;
• Whole grains;
• Dark green leafy vegetables.
Iron in the diet

A lack of iron in the diet means that the stores in the

body will run out.

This can lead to anaemia.

Women and teenage girls need to ensure they have

enough because their requirements are higher than
those of men of the same age due to menstruation.

Did you know?

More than 2 billion people worldwide suffer from iron
deficiency anaemia, making it the most common
nutritional deficiency.
Sodium

Sodium is found in all cells and body fluids.

It is needed for regulating the amount of

water and other substances in the body.

Did you know?

Sodium is a component of table salt,
known as sodium chloride (NaCl).
Sources of sodium

Most raw foods contain very small

amounts of sodium chloride (salt).

Salt is often added during the processing,

preparation, preservation and serving of
foods.

About 20% of salt we eat is added at

home during cooking and at the table.

How can we reduce salt when preparing

and cooking food?
High sodium intake is considered to
be one of the risk factors for high
blood pressure, which may lead to
heart disease and stroke.
Summary

Macronutrients include
carbohydrate, protein and fat.
These provide energy and are
needed in large amounts.

Micronutrients include vitamins

and minerals. These do not provide
energy but are essential for health.
OVER NUTRITION AND UNDER NUTRITION
Malnutrition

Having intakes of energy and/or nutrients below or in excess of

needs for long periods of time can affect health.

This is called malnutrition.

Severe under nutrition (having an intake of energy and/or

nutrients below what is needed) is rare in the Europe, but can be
common in some developing countries. However, under nutrition
does occur in Europe, e.g. micronutrient deficiencies.
Under nutrition
Worldwide, kwashiorkor and marasmus are two common
diseases caused by a lack of protein and energy.

Fat soluble vitamins (A, D, E and K) and minerals are stored in the
body so it takes time for deficiency diseases to develop.

Water soluble vitamins are not stored in the body so low intakes
usually lead to signs of deficiency relatively quickly.
Risks of malnutrition
The risk of malnutrition is increased by:

• increased requirements for some nutrients;

• restricted range of foods;
• reduction in available income;
• very low income;
• medical conditions;
• psychological conditions.
Over nutrition

Over nutrition is a problem usually associated

with developed countries, however over
nutrition is also rapidly increasing in some
parts of the developing world.

The most common over nutrition problem is

obesity with too much energy being
consumed, or high levels of inactivity.
Factors affecting nutrition
• Development
• Gender
• Ethnicity and culture
• Beliefs about food
• Personal preference
• Religious practices
• Lifestyle
• Medication and therapy
• Health
• Alcohol consumption
• Advertising
• Psychologic factors