Healthy Eating -Introducing Macronutrien
Energy
• Needed for the body to function and be active • Comes from carbohydrates, proteins, and fats in the diet (macronutrients – their main function is to produce calories or energy) • The more active the person, the more energy the body requires Energy Balance Energy Input = Energy Output Malnutrition may occur when this balance is altered Too much energy input or not enough energy output may result in weight gain Too little energy input or too much energy output may result in weight loss
Carbohydrate
–
our daily energy intake
Three Main Groups Sugars
provides short lasting energy
Starche s provides long lasting energy
Fibre
(non-starch polysaccharides)
50 % of
Sugars and starches are the main source of food energy
Sugars
provide short lasting energy
Starche s provide
NSP
long lasting energy (e.g. bread, rice)
Sugars can occur in foods naturally (fruit) or they can be added (for example in cakes/biscuits)
Fibre
Sugar that is added to foods is called ‘non-milk extrinsic sugar’ (NMES) and should be eaten in small quantities
Fibre or NSP (non-starch polysaccharides)
cannot be digested in the body
Foods rich in fibre include – wholemeal products (bread & flour), beans & pulses and fruit & vegetables
It aids digestion and absorption of other nutrients by slowing down passage of food through the gut
Protein
–
15 % of our daily energy intake
Present in meat, fish and other non-meat alternatives (cheese, eggs, beans and pulses)
Protein is needed in the body for :
Growth and maintenance of muscles, bones, blood cells and organs Formation of major components of hair and nails Formation of enzymes (which speed up reactions)
Fish not only provides protein low in saturated fat to our diets, but also essential fatty acids Omega 3 – beneficial to the heart and brain
Omega 6 – beneficial to the immune system and circulation
Fat
–
no more than 35% of daily energy intake should come from fat. An important nutrient in the diet, however, we tend to eat far more than we need
• Fats can be classified as:
Visible
e.g. butter, oil, fat on meat
Invisible
e.g. cheese, cakes, biscuits and nuts
Fat is made up of chains of fatty acids, and there are two main types -
Saturated Fats
Found in animal products, cakes and chocolate. These can lead to a build up of cholesterol in the body
Unsaturated Fats
Found in oily fish, nuts and in some margarines labelled “high in polyunsaturates”
• Fat is essential in the body as it:
Provides insulation and protection to vital organs
Aids production of hormones and provides fat-soluble vitamins