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Nutrition: Describe Functions of Nutrients in the Human Body

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Nutrition: Describe Functions of Nutrients in the Human Body Unit 2: Controlled assessment (9 hours) Portion Control! AC1.1 Nutrition: Describe functions of nutrients in the human body. 38% Healthy diets not only have the correct balance, but have Starchy Foods Fruits & Vegetables the right portion sizes. Here is a ‘handy’ guide… 40% • Provide slow release carbohydrate used by the Vegetables = double cupped palm. • Eat 5 portions s a day! body for energy Grains/Starches = clenched fist. • Choose a variety • Choose wholegrains for increased fibre (good Protein = palm of hand. • Provides fibre for healthy digestion, reduced risk of heart disease) Fruits = clenched fist. digestion Thumb = fats. • Provides vitamins and minerals for healthy body functions and immune system Fatty and Sugary Foods 0% • These are the danger foods! • They are not part of a healthy diet Water Intake • Eat them only occasionally A balanced diet must include water, it is required for • Eating too much fatty and sugary nearly all brain and other bodily functions processed food is linked to See slide 2 for more details on water increased risk of weight gain/obesity, diabetes , tooth Oils & Spreads decay and cardiovascular 1% disease Provide fat soluble vitamins A,D,E & K 12% 8% Are high in calories & energy so keep use to a minimum Beans, Pulses, Eggs, Meat, Fish It is recommended to choose unsaturated oils like olive oil Dairy Foods • Provide protein for growth, repair • Provide calcium for and maintenance of body cells healthy bones, teeth The Eatwell Guide is the UK Healthy Eating Model. It • Choose a combination of plant shows what we should eat as a balanced diet. The and nails proteins size of the sections represents the proportion of our • Avoid eating too much processed • The body needs diet that particular food group should make up. The meat like bacon and sausages as Vitamin D to absorb Eatwell Guide was updated in 2016 to take into these are linked with increased risk calcium effectively account scientific opinion and public opinion. The main change was that sugary and fatty foods are of bowel and stomach cancer shown off the plate as they are not part of a healthy1 diet. AC1.1 Nutrition: Describe functions of nutrients in the human body. FIBREFibre intake What is it? Water intake Click here to watch video on water The Bristol Stool Chart Fibre is found in fruits and vegetables, nuts, seeds, wholegrain Water makes up just over 2/3 of the human body The Bristol stool chart shows how cereal flours and products. It is not digestible and passes and is required for: the shape of different stools through the digestive system, forming the bulk of our stools • Maintain body temperature (poos) on a continuum. (poo). • Metabolise fat Both dietary fibre and water play a Dietary fibre has many health benefits: • It can reduce your risk of heart disease, diabetes and some • Aid digestion HUGE role in keeping the digestive cancers, and also help weight control. • Lubricate organs system functioning properly. • Fibre is also important for digestive health - fibre bulks up • Transport nutrients Too little water and/or fibre can stools and holds water in them, making them softer and • Flushes out waste and toxins result in constipation (the Type 1 easier to pass. It also makes waste move through the and 2 stools) digestive tract more quickly, which is better for the gut and can help to prevent constipation. • Some types of fibre can be fermented by gut bacteria, producing substances that appear to be good for gut health. Providing ‘food’ for gut bacteria can also help increase the number of healthy bacteria in the gut. How FIBRE Much do we Need? 30g a day for adults 2-5 years 15g per day, 5-11 years 20g per day, 11-16 years FIND OUT MORE HERE: https://www.nhs.uk/live- 25g per day, 16-18 years 30g per day well/eat-well/water-drinks-nutrition/ To increase your fibre intake you could: • Choose a high fibre breakfast cereal e.g. bran flakes, or Keeping hydrated is important. It is porridge recommended that 6-8 glasses of water or • Choose wholegrains like whole-wheat pasta, bulgur wheat other fluid are consumed everyday to replace or brown rice, wholemeal bread normal water loss, rather than to obtain any • Go for potatoes with skins broader health benefits. • For snacks try fruit, vegetable sticks, rye crackers, oatcakes, unsalted nuts or seeds • Include plenty of vegetables with meals – either as a side dish or added to sauces, stews or curries Soluble fibre dissolves in water and • Add pulses like beans, lentils or chickpeas to stews, curries the insoluble kind doesn’t. and salads Insoluble helps absorb water and bulk • Eat fruit! up stools. Soluble helps reduce blood • Add nuts and seeds to recipes 2 cholesterol and sugar. AC1.1: Reference Intake What are The NHS recommends the following intake of each nutrient per day: Calories click here Nutrient Amount Calories per gram Energy (calories) 2,000kcal Carbohydrate At least 260g 4kcal of which sugars 90g Protein 50g 4kcal Fat Less than 70g 9kcal Click here Red colour coding means the of which saturates Less than 20g to find out food or drink is high in this As you can see below we need much less of the micronutrient: Vitamins nutrient and we should try to and minerals. There are slight differences between males and females. more about have these foods less often or food labels eat them in small amounts. Nutrient Males Females Amber means medium, and if a food contains mostly amber you Vitamin A 0.7mcg 0.6mcg can eat it most of the time. Vitamin D 10mcg Green means low, and the more green lights a label displays the Vitamin E 4mg 3mg healthier the choice. Vitamin K 1mcg per kg of body weight Portion/Serving size is indicated on Front of pack Front of Pack label the label. Vitamin B Thiamin: 1mg Thiamin: 0.8mg nutrition This is NOT always the whole pack! Riboflavin: 1.3mg Riboflavin: 1.1mg labelling is Vitamin B12: 1.5mcg Vitamin B12: 1.5mcg optional Traffic light system indicates Vitamin C 40mg with colour how much of intake is needed. Sodium (Salt) Less than 6g Easy to see, quick to take in Iron All (M) (F) 19-50yrs 14.8mg / 50yrs+ 8.7mg 8.7mg Energy intake as a 3 Calcium 700mg percentage of RI Current Healthy Eating Advice 8 Tips for Healthy Eating! Healthy Eating Guidelines in the UK are set by Public Health England Fat intake 1. Eat more fibre 2. Eat more fruits and Click here to find out more about Fat Vegetables 3. Eat more oily fish 4. Eat less salt 5. Eat less fat 6. Eat less sugar 7. Choose wholegrains 8. Drink 6-8 glasses of water per day What counts as 5 A Day? Click here to find out more about sugar For kids, the amount they should eat depends on their size and age. As a rough guide, one portion is the 2016 Update from Public amount they can fit in the palm of their hand. Health England - The For adults, a portion is 80g fruit of latest advice on Vitamin D vegetables or 30g of dried fruit. intake Click here to find out more about salt 4 AC1.1 Nutrition: Describe functions of nutrients in the human body.- MACRONUTRIENTS AC1.3 Explain characteristics of unsatisfactory nutritional intake. Nutrient Source Function Effects too little (deficiency) Effect of too much (access) Starches – found in cereal Two types: Deficiency of carbohydrates is extremely If not used for energy it becomes grains such as rice, wheat, 1. Starchy (complex) provide rare in the UK. stored as fat. Visible symptoms oats, plus starchy tubers energy when broken down – Long term lack of carbohydrates in the diet weight gain and obesity. (potatoes and sweet slow release energy to the body can cause Ketosis – a condition where the Non- visible- eating too much potatoes) and vegetables (wholegrain provide slower body switches to using protein as an energy non refined(white carbs) leads to (carrots, beets, corn) release carbohydrates) source. tooth decay, raising blood sugar to to see a video. Sugars – lactose found in milk 2. Sugary (simple) provide quick Visible symptoms- lack of energy and levels and type 2 diabetes. and dairy, fructose found in release energy to the body's’ weight loss. here honey, fruits and some cells. Non- visible symptoms- Not enough fibre Carbohydrates Carbohydrates vegetables (peppers, from wholegrains foods leads to Click Click tomatoes etc.) constipation and other intestinal problems. High Biological Value (HBV) Protein is digested by the body Visible symptoms- Visible symptoms excess stored protein: Meat, fish, poultry, into its component parts – called • Wasting of muscle & muscle loss as fat, lead to weight gain and eggs, amino acids. There are 8 which • Oedema – build up of fluids in the body obesity. Low Biological Value (LBV) are essential for adults and 12 • Slow growth in children Non-visible symptoms- Puts a for video for protein: Tofu, beans, nuts. for children. HBV protein foods Severe deficiency leads to kwashiorkor strain on how well the kidneys contain all the essential amino (bloating of the stomach) work. here Proteins Proteins acids. Non-visible symptoms- weaker immune system which needs protein to function Click Click properly. MACRONUTRIENTS Butter, cheese, dairy foods Fat is a term used to describe Visible symptoms- Weight loss over time Common issue in the UK including yogurt, crème lipids – this can refer to solid fats as the body uses stores of fat. Person feels Visible symptoms- Stored under fraiche, milk and oils. Fat is broken down by cold as fat under skin acts as insulator.
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