diet
TRANSCRIPT
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Balanced Diet
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Nutrients
• Nutrients are substances in food that serve one or more of the following purposes
– Provide a source of energy
– Provide structure
– Regulate chemical reactions in the body
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Balanced diet
• To stay healthy humans need
• macronutrients (carbohydrates, proteins and fats) and
• micronutrients (mineral salts and vitamins) along with water and fibre.
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Macronutrients
• Macronutrients form the major part of diet.
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Carbohydrates
• Carbohydrates provide energy.
• Carbohydrates are broken down into monosaccharides and used in cellular respiration to release energy.
• Some glucose is converted to glycogen and is stored in liver, muscles and brain.
• Any excess carbohydrate is converted to fat and stored in various parts of the body.
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Carbohydrates
• We get carbohydrates from:
– Bread and grains
– Rice and pasta
– Vegetables
– Fruits
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Proteins
• Foods high in protein are necessary to enable us to grow and repair muscle.
• Proteins are found in:
– Meat and fish
– Beans and legumes
– Nuts and Soya products
– Dairy products and eggs
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Functions of Proteins
• Form major structural material in body.
• Act as a source of energy.
• Allow internal communications system to function.
• Maintain immune system.
• Drive chemical reactions needed for life.
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Lipids
• Fats are obtained from
– Plant fat- Oils (sunflower, corn, soya, etc.) and margarines
– Animal fat- Solids (butter, cheese)
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Functions of Lipids
• Provide large amounts of energy.
• Compose the structure of cell membranes.
• Regulate cellular processes.
• Forms an insulating layer under the skin to keep the body warm.
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Fibre
• Fibre is found in the form of plant material that we cannot absorb and is passed through the body.
• It aids in intestinal digestion, binds cholesterol and passes it out of the body along with other waste products.
• Fibre is found in:
– Vegetables and hard fruits
– Whole grains and seeds
– Brown rice
– Oats
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Water
• The human body is 75% water.
• In ordinary living, we lose between 2 and 3 liters a day through our urine, sweating and exhaling.
• When exercising the body loses even more water, and is at risk of dehydration if it is not replaced.
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Functions of Water
• Medium that transports nutrients, gases and waste products.
• Serves as environment where chemical reactions occur.
• Regulates body temperature.
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Vitamins
• They do NOT provide structure or energy.
• Functions
– Regulate body processes.
– Promote growth & development.
– Protect body from damaging effects of toxic compounds.
– Build and maintain tissues.
– Assist in using energy from carbohydrates, protein, and lipids.
– Assist in disease prevention and treatment.
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Classification of Vitamins
• Water Soluble
– Vitamin C
– B vitamins
• Fat Soluble
– Vitamins A, D, E, K
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Mineral Salts
• Lack of minerals in diet can lead to a variety of serious conditions.
• Calcium is needed for the formation of your skeleton and teeth, for muscles to contract and for blood clotting to take place.
• Sodium is needed for nerves to work properly, for muscular contraction and to maintain heart beat.