Topic 1.1: What are nutrients?
Nutrients are chemical substances required by the body to sustain basic functions. They help our body cells to function and produce energy.
Nutrients are divided into Macronutrients and Micronutrients
Macronutrients (Carbohydrates, Proteins, Fat)
Macronutrients are needed in large quantities and provide the body with energy.
Carbohydrates are the main energy source of the human diet.
Examples of foods high in carbohydrates are bread, rice, milk, potatoes, pasta, and starchy foods.
Proteins are responsible for cell and tissue growth and are significant during periods of rapid growth such as in childhood, adolescence and pregnancy.
- Examples of foods high in protein are meat, fish, eggs, nuts, dairy and legumes.
Fat is a source and storage of energy. There are two types of fat: unsaturated fat (good for our health) and saturated fat (bad for our health).
- Examples of foods high in saturated fat are fatty cuts of meat, savory snacks and palm oil.
- Examples of foods high in unsaturated fat are avocados, nuts and olive oil.
An important subcategory of unsaturated fats is essential fatty acids, which the body cannot produce on its own and must be obtained through food. Examples of foods high in essential fatty acids are oily fish such as sardines and mackerel.
Micronutrients (Vitamins, Minerals)
Micronutrients are needed in small amounts and are vital for the function and development of the body.
Vitamins are essential for supporting and maintaining optimal health. Each vitamin has a different function. Examples of essential vitamins are vitamins A, D, E, and K, vitamin C and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate).
Minerals are elements that our body needs to function. They can be found on the earth and in foods. Minerals include calcium, iron, fluoride, iodine, magnesium, phosphorous, potassium, selenium, sodium, and zinc.
Nutrients are found in foods. Foods that provide similar amounts of nutrients are grouped together.
The 5 main food groups are:
- Fruit & vegetables
- Grains (Bread, rice, potatoes, pasta and other starchy carbohydrates)
- Dairy foods and alternatives
- Legumes (beans), fish, eggs, meat and non-dairy sources of protein
- Oils and spreads