Nutrient Protein

Main Function Proteins release amino acids, help the immune system with enzyme and hormone production. Protein can be an energy source.

Main Food Source Protein includes: meat, poultry, fish, eggs, legumes, soy and dairy products.

Deficiency Protein is vital to prevent symptoms of protein deficiency. For example fatigue, anaemia, weakness, lack of growth development. Carbohydrates are vital to keep the body full of energy. Without it can lead to fatigue and weakness.

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Carbohydrates - Including starch, sugars

Carbohydrates breakdown into glucose, help increase your energy levels and is fuel for the body.

Carbohydrates include: Grains, legumes, fruits, starchy vegetables, milk, yogurt, bread, rice and pasta. Saturated fats: dairy products, biscuits, fast food, fatty meats. Monounsaturated fats: olive and peanut oils, avocadoes. Polyunsaturated fats: margarine, nuts, seeds, fish. Vitamin A includes: milk, eggs, low sugar cereals, yellow or orange vegies and fruits like carrots, oranges, mangoes, apricots, peaches, papayas, cantaloupe. Vitamin B includes: potatoes, fortified cereals, bananas, spinach, beans, eggs, seeds, fish, nuts, poultry, dairy and red meat.

Fats and oils (Lipids)

Stores energy, protects vital organs, transports other nutrients around the body and regulates temperature. Omega 3 helps the body stay healthy.

Not eating enough lipids can lead to low vitamin adsorption, depression, heart disease and illness however too much fat can be very harmful to the body.

Vitamin A

Vitamin A help prevents eye problems improves the immune system, vital key for growth and developing in cells, plus healthy skin for years to come. Vitamin B is vital for the nerves and brain to function normally. Plus it helps the human body break down proteins creating red blood cells.

Lack of vitamin A will affect the eyesight, this could cause blindness or severe visual impairment, skin dryness and infections. Without vitamin B the body lacks energy causing fatigue and weakness. It is a vital role for synthesis and regulation of DNA including synthesis of acids which are fatty to produce energy. Vitamin C plays a vital role to keep the body healthy and protecting it from harm, without it the body is an easy target for diseases, bacteria, scurvy, fatigue and feeling unwell.

Vitamin B (there are 8 types including B1, B2, B3, Folate and B12)

Vitamin C

Vitamin C is vital to form collagen, which is a tissue helping cells stay together. Its good for keeping bones, gums, blood vessels and teeth healthy. It also helps taking iron into the body, heal wounds and contribute to the brain.

Vitamin C includes: Found in citrus fruits, like oranges, lemons, limes, strawberries, kiwi, guavas, mangoes, capsicums, tomatoes, spinach and broccoli. It is an antioxidant.

Vitamin D

Vitamin D keeps bones and muscles strong, assists overall health and helps the human body with bone-building calcium.

Vitamin D involves the sunlight, egg yolks, fish like tuna, salmon, sardines, milk, soy milk also juice of oranges.

Calcium

Phosphorus

Iron

Calcium is very important for keeping bones and teeth strong, especially in main growth stages like childhood. Calcium also helps the nerves, heart, muscles and other systems in the body. Phosphorus helps keep bones and teeth healthy and generates energy in the body. It is part of every cell membrane and all cells vitally need phosphorus to normally function well. Iron helps the red blood cells carry oxygen all around the body. It also keeps the body strong and healthy.

Calcium foods include: yogurt, milk products, various cheeses, broccoli, dark green leafy vegies, soy and fortifies foods, juice of oranges, fish, nuts and seeds. Phosphorus is found in most food, but the best include dairy products, meat, fish and vegetables.

Vitamin D prevents many diseases. It helps regulate blood pressure, keeping the heart healthy, boosting the immune. Low levels can weaken bones and is linked to risk of cancer. Calcium helps regulate heart functionality, the nervous system and enzyme function. Without it can lead to osteoporosis, fragile bones which would occur in later life. Phosphorus deficiency can lead to weak bones and teeth, joint pain and stiffness, lack of energy and less appeal to appetite. Iron deficiency can be from inadequate dietary intake, blood loss, exercise and inability to absorb iron. Low levels can cause lack of energy and a low immune system.

Iron is found in: red meat, fish, shellfish, poultry, beans, soy products, some flours, grain products, green leafy vegies and lentils.

Questions 1. Which 3 nutrients (dont name foods here) provide energy? Proteins Carbohydrates Fats and oils (lipids)

2. Which vitamins are involved in releasing energy from food? Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin)

3. Which mineral is important for teenage girls who need to make up for blood lost during menstruation? Teenage girls need Iron

4. Which Vitamin works with 2 minerals to ensure strong bones? Vitamin D

5. Adolescents are growing fast. What nutrient is essential for them? Vitamin A

6. Which Vitamin can be produced by the action of sunlight on skin? Vitamin D

7. What do we need to be wary of in being out in the sun? Too much Vitamin D may lead to skin cancerand casue sun stroke

8. Which foods contain Vitamin C? Oranges, lemons, limes, strawberries, kiwi fruit, guavas, capsicums, mangoes, tomatoes, spinach and broccoli

9. Many people around the world go blind because they lack a simple, easily provided nutrient. What nutrient do they lack and which foods could they eat to solve the problem? Vitamin A

10. Lack of protein results in Kwashiorkor. Explain WHY this word means the disease the older child gets when the next baby is born. What might be going on here? When a new baby is born the older child receives less breast milk which contains important proteins. They become malnourished from eating a diet of only carbohydrates and starches causing illness and disease.

11. Why are wholemeal/wholegrain complex carbohydrates the better choice? Compared to standard grains (e.g. white bread) wholegrain has more carbohydrates, fibre, protein, vitamins and minerals, antioxidants and phytochemicals; it is cholesterol free and is low in saturated fat which is a much better alternative.

What are the Australian Dietary Guidelines for a balanced diet? Eat more than 5 servings of vegetables everyday. For instance, cooked vegetables (1/2 a cup) or salad (1 cup). Eat more than 2 servings of fruit everyday. For example, 1 small whole fruit, 2 halved fruit or 1 cup of unsweeted canned fruit. Eat more than 2 servings of low fat cheese, yogurt or milk (not full cream) everyday. Such as, 1 slice of low fat cheese, 1 tub of yogurt (no flavouring) or 1 cup of light/skim/soy milk. Eat a good serving of wholegrain/wholemeal products. Like a bowl of cereal with lots of fibre or 1 slice of brown bread. Eat 1 serving of lean meat, fish or poultry everyday; some nuts, eggs or legumes (e.g. lentils, chickpeas, kidney beans or other hearty beans). Drink lots of water everyday. Try to not consume flavoured drinks like cordial, fizzy drinks, energy drinks and alcohol. Avoid takeaway foods like burgers, hot chips, pies, sausage rolls or pizza. Try to not consume more than 2 servings of these high calorie foods a week. Try to discourage eating cakes, ice-creams, high sugar sweets, muffins, pastries, biscuits, aiming to eat less than 2 serving a week. Limit salty foods and processed meats. Limit alcohol consumption.