NUTRIENTS

PROTEIN - FUNCTIONS

Protein is crucial to the human body, and is essential for the formation of cells, immune function, repairing tissue and producing enzymes and hormones. Protein is also the building block of the brain, muscle, skin, hair and connective tissue.

PROTEIN – FOOD SOURCES

Animal sources:- meat, fish, poultry, eggs, dairy products.

Eggs

Plant sources: soya beans, chickpeas, pulses like cannellini beans, lentils, nuts, seeds.

CARBOHYDRATES (CHO’S) THERE ARE SEVERAL TYPES OF CARBOHYDRATES.

SIMPLE CARBOHYDRATES provide the body with energy quickly, as they can easily be used in the cells. When you eat simple CHO’s you feel hungry again quite quickly, so it is easy to eat too much of them.

Food Sources: sugar, honey, soft drink, lollies, cakes, biscuits, fruit juice.

COMPLEX CARBOHYDRATES

Functions: these provide much longer lasting energy for our bodies because they are broken down slowly in our digestive system.

Food Sources: wholegrain cereals, rice, pasta, potatoes, some fruits.

FIBRE FOUND IN THE CELL WALLS OF PLANTS

Fibre is really important because it absorbs liquid when we eat and makes us feel fuller for longer.

It also helps to keep our intestines healthy.

Food sources:

Raw fruits and vegetables, particularly the skin of fruits like apples , pears and peaches.

Wholegrain cereals.

FATS - FUNCTIONS

Provide us with concentrated energy. The right fats can supply the essential fatty acid linoleic acid which is required for growth and the production of hormones and cell membranes. They help us feel full and satisfied after a meal.

FATS – FOOD SOURCES

The best types of fat are found in plant sources like avocados, raw nuts and seeds or fish like salmon and tuna.

Other foods that contain fat are egg yolks &meat.

HIDDEN fats are in takeaway foods, cakes , biscuits, pies, pastries etc. Be careful not to eat too much of these!

Tip: look on packets for foods that contain less than 10g fat per 100g.

B GROUP VITAMINS

There are eight vitamins included in the B group.

Although present on many foods, B group vitamins are delicate and easily destroyed, particularly by alcohol and cooking. Food processing also removes the B vitamins, making white flours, breads and rice less nutritious than wholemeal products.

The body cannot store most of the B-group vitamins. They need to be consumed every day.

VITAMIN B1 (THIAMINE)

Functions: helps to convert glucose into energy and has a role in the development of red blood cells and the maintenance of muscle tissue. Alcohol stops it from being absorbed.

Food Sources: wholegrain cereals, seeds (especially sesame seeds) legumes, watermelon, yeast and pork. White flour is now fortified with Thiamine in Australia.

VITAMIN B2 (RIBOFLAVIN)

Function: Riboflavin in needed for the body to produce energy.

Food sources: Yeast extracts, milk, eggs, liver, kidney, enriched cereals, nuts, cheese.

VITAMIN B3 (NIACIN)

Functions: Niacin is essential for the body to metabolise (break down) carbohydrates, fat and alcohol to produce energy.

It helps maintain skin health and supports the nervous and digestive systems.

Food Sources: lean meats, milk, eggs, wholegrain breads and cereals, nuts, leafy green vegetables and all protein-containing foods

VITAMIN C (ASCORBIC ACID)

Functions

Needed for the functioning of cells that form new tissue during the healing of wounds

Necessary for the formation of teeth and bones.

VITAMIN C

Food sources: Fruits such as orange, lemon, lime, grapefruit, blackcurrant, mango, kiwifruit, tomato and strawberry. Vegetables, particularly green vegetables such as cabbage, capsicum, spinach and broccoli Kidney and liver.

CALCIUM

With other minerals, mainly phosphorus, it is the major component of bones and teeth

Helps nerves respond to stimuli

Helps the normal contracting of the heart muscles

Necessary for blood clot formation

CALCIUM

Food sources: Milk, cheese, yoghurt, green leafy green vegetables, canned fish, wholegrain cereals,

IRON

Functions: Important part of haemoglobin in red blood cells, which are responsible for transporting oxygen throughout the body to the cells.

Too little iron can lead to anaemia. When a person is anaemic, their heart has to work harder to pump the quantity of blood needed to get adequate oxygen around their body. During heavy exercise, the cells may not be able to carry enough oxygen to meet the body’s needs and the person can become exhausted.

IRON

Food sources: Meat, liver, kidney, egg, dried fruits, wholegrain cereals, green vegetables, oysters

SODIUM

Functions: Needed to maintain the balance between fluids outside body cells

Needed for muscle contraction

Food sources: sodium is found in a wide range of foods. Australians usually eat too much, which leads to high blood pressure and other health problems.

The recommended daily intake is 920 - 2300 milligrams.