Every aspect of your body’s functioning depends on proper nutrition.

Without the proper nutrients in your system, your immune system would weaken, you would notice loss of strength in your muscles and bones and blood circulation would become a chore for your body rather than a normal function.

A nutrient is a component of food that performs a physiological function in the body.

The 6 main types are: carbohydrates, lipids, proteins, vitamins, minerals and water.

Function: Carbs are digested as simple sugars (converted to glucose) and therefore are reliable sources of energy.

Stored in the liver in the form of glycogen for prolonged use by the body.

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Complex carbohydrates with lots of fibre. Fibre helps digestion through the

intestines. Sources:

Simple sugars are burned quickly by the body.

Body has a high glucose response. Sources:

http://marshanunleymd.wordpress.com/2011/11/18/sugar-anyone/

Made up of amino acids. Body requires 20 different amino acids. 8

come directly from foods we eat and the rest are converted in our bodies from 1 form to another.

Used for structural proteins in muscles, skin, hair and nails.

Used to regulate haemoglobin levels, plasma proteins, enzymes and hormones.

Also a source of energy.

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Meat Eggs Milk Provide all 20 types of amino acids

needed

Legumes (beans and peas) Vegetables Seeds Nuts Do not have all 20 types and must be

eaten in combination for complete protein.

Some fat is essential in every diet. Fats, oil and cholesterol are classified as

lipids in the body.

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Fat

Solid at room temperature Butter, meat (animal origin), palm oil and

coconut oil. Can be linked to cardiovascular disease.

Oils (liquid at room temp) Low glycemic index, therefore more filling. Used to produce various hormones and

plasma membranes of cells. Corn oil, safflower oil and olive oil.

Organic compounds that the body uses for metabolic purposes but is unable to produce in adequate amounts.

Many different types, from vitamin D, C, E, K.

Also can be classified as antioxidants which are used by the body to fight free radicals which can cause disorders and cancer.

Main sources are fruits and vegetables.

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Minerals are divided into major and trace minerals.

The body contains more than 5 grams of major and less than 5 grams of minor.

Function: Calcium –construction of bones and teeth,

nerve conduction and muscle contraction. Phosphorus – stored in bones and teeth,

and is a part of ATP. Potassium – nerve conduction and muscle

contraction. Sodium – water balance Magnesium – functioning of enzymes

Dairy Products Green Leafy Vegetables Meat Seafood Seeds Table Salt Grains Eggs

Tracking what you eat can help you to see what nutrients you are eating, what you are getting too much of and what you are getting too little of.

One way of tracking this is through your ‘macro-nutrients’, also called simply ‘macros’.

This looks at your total carb, fat and protein values for the day.

http://iifym.com/iifym-calculator/