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Understanding Macronutrients in Your Diet

Explore the role of carbohydrates, fats, proteins, vitamins, minerals, and water in your diet. Learn about different types of nutrients, their functions, and dietary advice for maintaining health. Dive into essential topics related to nutrition education.

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Understanding Macronutrients in Your Diet

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  1. nutrition

  2. CARBOHYDRATES

  3. Starch • Low-quality starchy CHO’s are white bread, regular pasta, refined grains • High-quality Starchy CHO’s are rich in vitamins, minerals and fibre. • Examples: sweet & white potato, squash, pumpkin, peas, corn.

  4. Starch • Starchy vegetables are higher in calories than nonstarchyvegetables like: leafy greens, green beans, broccoli, cauliflower, peppers, cucumbers, carrots, mushrooms & celery.

  5. Fibre • Some oligo & polysaccharides are indigestible = dietary fibre. • Found in cell walls of plants • Aid digestion • Prevent colorectal cancer • eat the skin!

  6. CARBOHYDRATES Joule = a single unit of energy. 1000J = 1kj 100g CHO = 1.760kj • See Table 3.2, page 54 • Which type of CHO’s do you eat the most? • Do you consume enough fibre?

  7. FATS

  8. FATS • Found in animal & plant sources. • 100g fat = 4000kj (3x CHO) • Triglycerides stored in adipose tissue • What is hydrogenation? • What are essential fatty acids?

  9. PROTEIN • Human body (average) = • 17% protein • 60% water • 17% Fat • 5% CHO

  10. PROTEIN • Formed by Amino Acids • 20 amino acids are needed for protein synthesis • 8 are essential – must come from the diet

  11. PROTEIN • Pulses = plants that have pods. • Otherwise known as legumes. • e.g. chickpeas, peas, beans, lentils • Pulses & grains are low quality proteins: as they are lacking in essential amino acids

  12. PROTEIN • 4 main functions:

  13. PROTEIN • Protein is a source of energy: • 100g protein = 1720kj • Lack of protein = impairment of growth & development; diseases & death • Complete the Case Study p.57

  14. WATER • See Ebba’s presentation on the blog.

  15. VITAMINS • Micronutrient • Vital for health & well-being • Found in fruit, vegetables & some meat • Regulate energy release • Part of chemical reactions • Organic compounds

  16. VITAMINS • Fat soluble: excess is stored in the liver and adipose tissue • Overdose is rare, but can be toxic to the body • Water soluble: overdose is not toxic • Excess is excreted in the urine All vitamins are essential to the body

  17. VITAMINS

  18. VITAMINS

  19. MINERALS • Micronutrient • Inorganic compounds • Supplied by food & fluids • Maintain bone & blood health • Release energy • Muscle function • Maintain cell fluid balance

  20. MINERALS

  21. DIETARY ADVICE • Balanced diet • Diet providing all nutrients in the right amount to maintain health & prevent disease • Dietary recommendations • Recommended amounts of essential nutrients in the diet • Dietary guidelines • Recommended amount of foods, food groups or meals

  22. DIETARY ADVICE • What are dietary guidelines influenced by? P.60 • How do vegetarians & vegan’s ensure a balanced diet? • Complete To Think About p.60

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