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Food
• Food is the body’s source of energy and basic building blocks, enabling muscle movement, growth and repair
• The food we eat should come from seven groups:– Carbohydrates– Fats– Proteins– Vitamins– Minerals– Fibre– Water
• Each of these has a distinct job in fulfilling the body’s dietary needs
Carbohydrates
• When broken down, carbohydrates provide the
body with glucose, the main source of energy
• Although energy can be gained from other sources, carbohydrates can supply energy quickly and efficiently
• Excess carbohydrate in the body is directed to the liver and converted to glycogen, which is stored in the liver or muscles
• Other excess carbohydrate may be stored as fat
Carbohydrates
• There are two types of carbohydrates:– Simple carbohydrates — sugars
found in jams, cakes, chocolate, milk and sugar itself
– Complex carbohydrates — starches found in vegetables, cereals, rice, pasta and bread
• Simple carbohydrates are absorbed directly into the bloodstream, providing a rapid source of energy for a short period of time
• Complex carbohydrates are more important in supplying the body with a constant source of energy
Fats
• Fats can release high levels of energy but require a large amount of oxygen to do so
• They provide an energy source when resting and sleeping
• Fat is stored in a layer beneath the skin
• It keeps the body warm and protects vital organs
Fats
• There are two types of fats:– Saturated fats — found in
animal products such as meat, cheese, milk and cream
– Unsaturated fats — found in fish oils and products made from vegetable seeds such as sunflower and corn
• Saturated fats contain cholesterol, which can clog arteries and lead to high blood pressure and heart disease
• Fats are broken down into fatty acids and glycerol during digestion
Proteins
• Proteins are the building blocks of the body
• They repair and replace damaged tissue and build new tissue for growth
• During digestion, they are broken down into their constituent parts, amino acids
• 21 types of amino acids are needed for our bodies to work properly
Amino acids
• Essential amino acids (8 types) — these cannot be produced by the body and therefore have to be provided by the food eaten, eg by meat, fish, beans, nuts, eggs and poultry
• Non-essential amino acids (13 types) — these can be produced by the body
There are two main categories of amino acids:
Vitamins
• Vitamins have four main functions:– They regulate chemical reactions in the body– They help release energy from food– They maintain resistance against disease– They help with growth and
the repair of tissues
• For example, vitamin C is needed to form collagen, a key component of all connective tissues
• Vitamins are found as traces in food substances, including fresh fruit and vegetables
Minerals
• Minerals are inorganic chemicals found in most
fresh food
• The more a person exercises, the greater the mineral intake needed
• Excessive mineral salt can contribute to high blood pressure
Minerals
Minerals include:
• Iron — helps produce red blood cells which carry more oxygen around the body preventing fatigue — found in red meat and green vegetables
• Calcium — helps blood to clot, aiding recovery from injury, and strengthens bones and muscles — found in milk, cheese and cereals
• Iodine — aids normal growth, essential for athletes as it helps energy production — found in milk and saltwater fish
Fibre
• Fibre plays an important part in the process of digestion and is the non-digestible part of fruit, vegetables and cereals
• The main functions of fibre are to provide the bulk for food, encourage slow, even release of sugars and prevent constipation