Macro and micro nutrients in a healthy diet.

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. in blood and body fluids
Homeostasis
Production of enzymes, hormones and antibodies
To protect the body cells from wear and tear and injury
Growth mainly babies and children and thought pregnancy

Vegetarians need protein but cannot have animal products like meat and fish will need to get protein from plant sources this can be by cereals, peas and nut etc. to get enough protein

Animal proteins are found in meat and fish

Plant proteins are found in beans, peas, nuts etc.

Fats

The function of fats in the body

It essential we have fats for are body to function properly to work efficiently fats are made up of glycerine/ fatty acids fat also can be saturated-contain saturated fatty acids which are the main constituents of hard fats for example butter, lard. Unsaturated – liquid at room temperature for example olive oil, they are divided into monounsaturated fats and polyunsaturated fats

Main source of energy
Provide a layer of insulation under the skin to keep warm
Lubricate food to make more edible
Protect the heart, lungs ...

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Fats

The function of fats in the body

Main source of energy
Provide a layer of insulation under the skin to keep warm
Lubricate food to make more edible
Protect the heart, lungs and kidneys
Carry vitamins a,d,e and k and without fat theses would not be passed around the body
Fatty acids which help cell membrane’s and the numerous system

Fats can be in groups

Animal
Vegetable
Marine
Dairy

Fat soluble vitamins

These are found in fat or oily parts of food they are not excreted in the urine as they are not water soluble so will gather in the body especially in the liver large amounts of a, d vitamins are very dangerous so is important that not too many are gathered in the body

Water soluble

Water soluble are easily discarded when prospering food and the rawer the vegetables the more vitamins in it and it is best to leave the vegetables preparation just before you are going to cook them and vitamins in the b group are complex

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

fortified

Some will have nutrients added to fortify their dietary value some food are fortified by the law such as margarine while others like cereals are fortified voluntarily the nutrients that are added to food include vitamins a,c,d and a range of b vitamins also minerals such as iron and calcium and proteins

requirements of a balanced diet

Water

60 per cent of a male body is made up of water also 50 per cent of female body is made up of water but male has 10 per cent more due to muscles. Muscles hold more water than fat dose without water you will only survive for about 10 days if the water is really hot this will be reduced to even 24 hours and you can survive without food for several weeks water carries nutrients and minerals around the body we might get water from fruit juices/ milk/ tea and coffee witch will provide vitamins and nutrient’s and minerals most adults will need to drink between 1.2 and 1.5 litres a day with another 1 litter coming from food we eat babies will dehydrate very quickly epically if it is hot or ill we need water for are

Metabolic reactions
Maintain blood pressure and circulation of blood
To assist digestion absorption and assimilation of food
Transportation of nutrient’s in solution
To act as a lubricant in joints membranes and skin
To enable electrical messages to be sent between cells
For blood and essential body fluids
Body temperature and for perspiration loss of water from the skin
For ingestion
For excretion of toxins and waste products via kidneys, colon and lungs

Fibre (nsp non-starch polysaccharides)

This includes cellulose theses are found in fruit also gives protection from coronary heart disease and diabetes food with lots of nsp is chewy and is slower to past the digestive system which aids for efficient excretion

Concept of a balance diet

From the micro and macro nutrients we need to build a balanced diet which is dose not exceed the energy we take the amount we burn off so we need take the wright balance of nutrients for are body to furcation properly an imbalance in the diet 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.

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