The Basics of Nutrition

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The Basics of Nutrition
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Why do we eat food?

• We eat food because our bodies need
• energy
• compounds for growth, repair and reproduction
• substances to regulate the production of energy,
  growth and repair.

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What do our diets contain?

• A balanced diet contains a wide variety of foods
• Food contains a mixture of different nutrients
  which have different functions in the body.
• A healthy diet will provide adequate amounts of
  all nutrients needed by the body for good health.

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The energy supply

• Foods containing
• protein
• carbohydrate
• fat
• provide the body with energy.

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The other functions

• Food also provides
• fibre
• water
• vitamins and minerals.
• These substances do not provide the body with
  energy, but are all needed to fulfil some
  important support functions for the body.

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How is energy measured?
Energy is measured in units known as kilojoules
(kJ). Energy is also measured in calories
(kcal). This is a different way of measuring
energy, just as distance is measured in
centimetres and inches. 1 calorie 4.2 kJ
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Energy and nutrients
Food and drinks provide us with different amounts
of energy because of the variety of nutrients
they contain. 1g protein provides 17kJ (4
kcal). 1g carbohydrate provides 16kJ (3.75
kcal). 1g fat provides 37kJ (9 kcal).
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How is energy released from food?

• In order to release the energy contained in
  food, it needs to be broken down.
• The breakdown of food to release energy is
  called digestion.
• Digestion is the breakdown of food molecules
  into small units that can be absorbed.
• Digestion starts in the mouth with chewing, it
  then continues to the stomach, small intestines
  and large intestines.

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Energy balance

• Different people need different amounts of
  energy.
• It is important to balance the amount of energy
  we eat with the amount of energy we use up.
• Keeping our bodies active helps to keep us
  healthy.
• Some activities use more energy than others.

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Energy balance

• Too much energy from food and drink is stored as
  fat in the body.
• Eat the right amount to be a healthy weight.
• As we get older the amount of food we need
  changes.

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What types of food how much?
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The Balance of Good Health

• Pictorial representation of the recommended
  balance of foods in the diet.
• Applies to most people, including vegetarians and
  from all ethnic minorities.
• Does not include children under 2 years.
• 2-5years, gradual transition to family foods.

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Protein

• Needed for the formation of bone tissue and lean
  body mass.
• The UK diet is unlikely to be deficient in this
  nutrient.
• ButMost popular sources!!

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Fat in the diet

• Unlikely to be deficient.
• The source of many myths and confusion.

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Type of fat in the diet

• Saturated fats
• Poly unsaturated fat
• Mono unsaturated fats

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Saturated fat

• Usually of animal origin
• Solid at room temperature
• May contribute to heart disease by raising blood
  cholesterol levels

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Poly and mono unsaturated fats

• Liquid at room temperature.
• Vegetable origin.
• May help to treat and prevent heart disease by
  reducing blood cholesterol levels.

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Fats

• All fats contain the same amount of fat.
• All fats contain the same amount of calories

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Iron in food

• Needed for good blood formation, cognitive
  function and the immune system
• Good sources include red meats especially offal,
  dark green leafy veg, pulses not always most
  popular sources!

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Iron

• Most popular bread, chips, meat products eg
  pies. (Data from national surveys)
• Often foods are fortified with iron such as
  breakfast cereals but this type of iron is not
  always easily absorbed by the body.

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Vitamin C

• A relatively unknown function of the vitamin is
  its ability to increase the absorption of iron
  from foods.
• Best sources fruit and vegetables.

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Most popular sources ofVitamin C?

• Fruit juices
• Sugary fruit containing cordials.
• Crisps!

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Calcium

• Lack of calcium in childhood can result in poor
  bone density and possible osteoporosis in later
  life.
• Dairy products, pulses, dried fruits, fish with
  the bones.

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Zinc and folate

• Good sources include, meats and oily fish, cereal
  products, fruit and vegetables including pulses.

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Conclusion

• Considered key basics of nutrition highlighted
  the types and proportions of foods that are
  recommended to maximise health and minimise
  illness disease.