Nutrition Basics
What are the ABCs of Nutrition?
Foods provide a range of different textures, flavors, colors
and nutritional value, and eating a variety will ensure the
best combination for good health. The nutrients in food
include protein, fat, carbohydrate, vitamins, minerals,
fiber, phytochemicals and water…all of which are essential
for continued good health.
The following tables provide an overview of the important
functions of nutrition in our diet. such as fats,
carbohydrates, vitamins, minerals, water, fibre and
phytonutrients.
|
FATS |
|
Provides fuel to keep the
body working. |
|
Plays an important part
in simulating and protecting the body’s organs
and other tissues. |
|
Transports other
nutrients into and around the body. |
|
You need very small
amounts to perform these important tasks. Major
sources include butter, margarine, oils, all
meats and poultry, cheese, full-cream milk and
yogurt and nuts. |
|
Fried and takeaway foods,
chips, potato crisps, snack foods, cream,
ice-cream, many dressings and sauces, most
cakes, biscuits, cookies, pastries and chocolate
all contain large amounts of fats and should be
eaten sparingly. |
|
There are different types
of fats in foods and these become significant
when considering blood fat levels and heart
disease. |
|
CARBOHYDRATES |
|
An important fuel
source for all body tissues, especially the
brain. |
|
Plays an important
part in many body functions. |
|
Transports other
nutrients into and around the body. |
|
Comes in two main
forms – sugars and starches. Sugars are
found naturally in fruit, milk and honey,
and are added as sweeteners to many foods
such as confectionery, cakes, soft drinks
and jams. You find starches in breads,
cereals, grains, vegetables and pulses. |
|
VITAMINS |
|
Help the body
produce fuel from carbohydrate, fat and
protein. |
|
Work in
combination with protein in growth and
repair of body tissues. |
|
Play an essential
part in body functions. |
|
There are two
types of vitamins: water-soluble
vitamins, that is, all B vitamins and
Vitamin C which are found widely in
foods including fruits, vegetables,
cereals, milk and meat; and fat-soluble
vitamins – A,D,E and K – which are found
in animal fats such as butter, other
dairy products, meat, fish, vegetable
oils and margarines, wholegrain
products, nuts and seeds. |
|
MINERALS |
|
Form a major part
of bones, teeth and body fluids such as
blood. |
|
Play an essential
part in body functions such as heart
beat, muscle contraction and in the
nervous system and fluid balance. |
|
Occur widely in
foods such as meat and fish, milk and
cheese, fruits, vegetables and cereals. |
|
FIBRE |
|
Provides fuel to
keep the body working. |
|
Plays an
important part in simulating and
protecting the body’s organs and other
tissues. |
|
Transports other
nutrients into and around the body. |
|
You need very
small amounts to perform these important
tasks. Major sources include butter,
margarine, oils, all meats and poultry,
cheese, full-cream milk and yogurt and
nuts. |
|
Fried and
takeaway foods, chips, potato crisps,
snack foods, cream, ice-cream, many
dressings and sauces, most cakes,
biscuits, cookies, pastries and
chocolate all contain large amounts of
fats and should be eaten sparingly. |
|
There are
different types of fats in foods and
these become significant when
considering blood fat levels and heart
disease. |
|
WATER |
|
An essential part
of every body function. About two-thirds
of the body is water. |
|
We lose between
one and three litres of water every day
through the lungs and in urine, faeces
and sweat. The body can survive only for
a few days without replacing this loss. |
|
Water is the best
drink for health. Don’t wait until
you’re thirsty. Drink at least eight
glasses of water a day and you will feel
the benefit. |
|
PHYTONUTRIENTS |
|
Studies
show that populations that eat a diet high
in plant foods have a lower incidence of
certain diseases including many cancers,
cardiovascular disorders and diabetes. |
|
Each plant food
contains hundreds of biologically active
compounds. Currently 12,000 phytochemicals
have been identified in foods. |
|
Phytochemicals have
an impact in a variety of ways. |
|
Rich sources include
fruits, vegetables, pulses, including
soybeans, herbs, tea, red and white wine,
nuts and olive oil. |
|
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