Nutrients

• Protein is the number 1 nutrient, as it is needed for growth and repair of body cells
• Proteins contain essential amino acids
• There are 2 types of protein- high biological value and low biologial value

High Biological Value (HBV)

• Found in meat, fish, eggs, soya, Quorn and milk

Low Biological Value (LBV)

• Found in pulses, beans, peas, lentils, nuts and cereals

• Carbohydrate rich foods are the main energy providers
• There are 3 types of carbohydrates: Complex, Starches and Sugars

Complex

• Wholegrain foods are high in complex carbohydrates (brown rice, wholegrain bread)
• Wholegrain foods maintain stable blood sugars

Starches

• Found in rice, pasta, bread, potatoes and cereals

Sugars

• Found in sugar, honey, jam and fruits
• Too much of these foods can cause changes in blood sugar levels; making you energetic then tired. Excess sugars are stored in the muscles and the liver, ready for use, but if they are not used they are stored as fat

• Fats and oils are essential for warmth and energy
• Although they are essentials, a diet too high in fats and oils can cause problems, such as obesity, high cholesterol, heart disease, type 2 diabetes and halitosis (bad breath)

Fats

• Fats are solid at room temperature- butter, margarine, lard and dripping

Oils

• Oils are liquid at room temperature- are found in corn, sunflowers, peanut, sesame and olives

Iron

• Iron rich foods include cereals, meat, dried fruit,green leafy vegetables (such as spinach), eggs and dark chocolate
• Iron helps to make red blood cells. Blood carries oxygen to the body, without iron, there would be no oxygen
• A diet low in iron can lead to anaemia, the symptoms of iron deficiency anaemia include lethargy, headaches, heart palpitations and shortness of breath

Calcium

• Calcium is needed for strong bones and teeth and to clot the blood
• It is found in milk, cheese, yogurt, vegetables, cereals and bread
• In elderly people, the lack of calcium can result in osteoporosis, making the bones weak and more likely to fracture or break

Vitamin A

• Vitamin A helps to prevent "night blindness" and keeps a moist mucous membrane in the nose
• Carrots, oranges and spinach are high in vitamin A

Vitamin B

• Vitamin B is the group of vitamins thiamine, niacin and riboflavin
• It is needed to release the energy from carbohydrates and are found in liver, meat, nuts, oats and tuna

Vitamin C

• Vitamin C is used to make connective tissue, to maintain a healthy immune system and to help the body absorb iron
• Citrus fruits and berries are high in vitamin C

Vitamin D

• Vitamin D is needed to help calcium build healthy and strong bones and teeth
• It is found in eggs, fish and margarine
• It can also be made by the body through sunshine on the skin