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Macro and micro nutrients in a healthy diet.

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MACRO AND MICRO NUTRIENTS INTRODUCTION All food contains macro and micro nutrients. Macro nutrients are found in large quantises in the body they are mainly found in carbohydrates proteins and fats Micro nutrients happen in small quantities and are in vitamins and minerals and in smaller units such as micro grams 1/1,000,000 CARBOHYDRATES There are two types simple and complex SIMPLE Simple carbohydrates are sugars which are known as monosaccharide's or disaccharides these can be found in sweet food and is easily digested by the body and will provide an instant boost of energy fructose is a natural sugar found in fruits and vegetables and honey. Glucose is as part of lactose molela in milk COMPLEX Complex carbohydrates are found in starch and non-starch polysaccharides (nps) and relies their sugar in slow burst and hard to digest and are found in fruit, vegetables, beans, wholemeal bread, whole-wheat pasta , and breakfast cereal's PROTEIN No life can live without protein as we need the amino acids there are 22 amino acids the sequence of the acids decides which properties and function and are body can make amino acids but essential amino acids can only be taken from food we eat. There are nine essential amino acids. Protein is important because it helps by: * Transporting substances around the body * Assist formation of hair, nails and bones * Blood clotting * Maintain fluid balances and prevent oedema which is excess fluid in the tissues * Have a constant ph. ...read more.


nuts also brown rice lean pork and milk, eggs, fruit and vegetables B2 Promotes growth Most dairy products, also eggs, meat, especially liver, fish, cereals enriched with b2 and dark green vegetables Niacin Promotes healthy growth/ skin Amino acids found in milk and eggs also meat such as liver, peanuts, cereals , vegetables especially potatoes B6 Helps in the digestion and the metabolism and essential for formation of red blood cells (haemoglobin ) Found in all animal and plant tissues and liver, chicken, fish, eggs, milk, wholegrain cereals, meat etc. Folic acid Health cell formation of red blood cells and bone marrow Vegetables such as Brussels sprouts and broccoli, parsnips, beans, liver, bread and whole wheat , oranges B12 Functioning of cells form bone marrow to the nerves Animal foods such as meat, fish, milk, eggs and cheese not found in vegetables so vegans need b12 supplement Vitamin c Healthy connective tissue improves the intake of iron helps heal wounds and the immune system Fruit such as oranges, blackcurrants, strawberries Vegetables such as peppers, broccoli, cauliflower and potatoes Minerals There are 22 known minerals in the human body most of which are thought to be essential and are lost when cooking but a small amount are there and we get them but not enough in a single snack or meal Mineral Function in body sources Calcium Hardening of teeth and bones Contraction of muscles including the heart muscle And functioning of nerves and some enzymes also blood clotting. ...read more.


can lead to Weight loss or weight gain any excess calories left the body and are not used these will turn to fat and excess weight can lead to strain on organs child that are overweight are more prone to illness and have the higher risk of having hart problems and varicose veins. Food group Main nutrients provided Bread, other cereals and potatoes Cereals such as pasta, rice, oats, noodles, millet Also yams and plantains Carbohydrate (starch) Nsp (fibre) Some calcium and iron B complex vitamins Fruit and vegetables Vitamin c Vitamin a- carotenes Folates Nsp Some carbohydrate-glucose, fructose and starch Milk and diary Milk, cheese, yoghurt and fromage frais Calcium Protein Vitamin b12 and vitamin a and d Meat fish and alternatives meat which includes bacon and salami and meat products such as sausages beef burger's Alternatives are eggs, nuts beans Aim to eat at least one portion of oily fish such as sardines and salmon each week Iron Protein B complex vitamins and especially vitamins b12 Dietary reference values CONCLUSION: Vitamins, nutrients and minerals are vital part of children diets as it helps them grow and develop healthy in to adults also helps keep them active also it is a vital that all children get lots of vitamins, nutrients and minerals this will also help them have a good health life in their older years of life ...read more.

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