There are several different sources for each structure:
Polyunsaturated Fats
Sources include:
- Vegetable oils such as safflower, soy bean, sunflower, corn
- Wheat germ, wholegrain cereals and breads
- Polyunsaturated margarines
- Fish oils, naturally present in fish
- Seeds and most nuts
Monounsaturated Fats
Sources include:
- Avocados, peanuts, peanut oil and peanut butter
- Olive oil, olives and olive oil-based margarines
- Canola oil and monounsaturated table spread
- Almond and hazelnuts
Saturated Fats
Sources include:
- Dairy fats such as butter, clarified butter, cultured butter, butter/margarine mix
- Milk homogenised or full cream
- Hard cheeses, cream cheese, sour cream, ice cream and cream
- Meat fats such as lard, dripping, suet, beef tallow and chefade
- White visible fat on beef, mutton, lamb, pork, poultry
- Processed meat, e.g. luncheon, salami, most sausages, tinned corned beef, fatty mince pies and pates
- Tropical oils such as coconut, coconut cream, palm oil and kremelta
Proteins
Proteins have three main purposes also, these are:
- To aid in the body’s growth and repair of muscles
- To aid in biochemical reactions in the body
- To aid in the body’s metabolism
Proteins consist of large compounds made of amino acids and these are structured in linear chains.
Sources of Protein include:
- Meats
- Fish
- Beans
- Eggs
- Nuts
- Dairy Products e.g. cheese, yoghurt
Vitamins
Vitamins are essential substances that cannot be manufactured by the body. We need small amounts of vitamins for growth and development. Without vitamins the body cannot survive.
Minerals
Minerals are essential for the maintenance of good health and the prevention of a number of diseases. Like vitamins, minerals cannot be manufactured in the body and without them we would not survive.
Water
There are several purposes to water, these are:
- The body performs Homeostasis and help to control the body temperature through sweating; the sweat evaporates off taking heat from the body with it. Water is essential in this because it produces the sweat available. Water also helps to maintain homeostasis
- The body transports blood etc. through the bloodstream. This is an essential function mainly due to the plasma which contains water along with nutrients dissolved into plasma e.g. glucose, salt. These nutrients are within the water because the water is a solvent allows substances to dissolve in it.
- Water is essential as a lubricant. Water aids in the production of saliva which helps to break down and swallow food. Also, synovial fluid is produced using water, this lubricates joints to stops them wearing down.
- Water also helps to dilute toxins e.g. water dilutes alcohol it removes water from different parts of the body tissues, this leads to dehydration a ‘hangover’.
The structure of water is very simple and consists of just Hydrogen and Oxygen. These combine to produce the well- known chemical formula- H2O
There is an almost infinite source of water, it can be found in all food and drink. However, there are certain foods that are rich in water and these are mostly vegetables.
You should be taking in at least 2 litres of water a day. This intake depends on several factors, these are: your activity levels, the food you are eating, your general health and the weather along with its humidity
There are several ways in which we lose water, some are:
- Sweating
- Excretion
- Saliva
- Breathing
Fibre
Fibre has three main purposes, these are:
-
Fibre helps your digestive system in processing food and absorbing nutrients.
- Fibre lowers blood cholesterol.
- Fibre helps to control blood sugar levels, which in turn controls appetite. This may lead to weight loss or weight gain.
However, there are two different types of fibre; these are Insoluble Fibre and Soluble Fibre. Insoluble fibre helps your bowel to pass food by making stools soft and bulky, this type of fibre helps prevent constipation. Soluble Fibre lowers cholesterol levels and controls blood sugar
Sources of Insoluble Fibre include:
- beans
- brown rice
- fruits with edible seeds
- lentils
- maize
- oats
-
wheat bran, wholegrain breads, wholegrain cereals, wholemeal breads, wholemeal cereals, wholemeal pasta, wholewheat flour
Sources of Soluble Fibre include:
- barley
-
citrus
-
guar gum
-
legumes
-
oats
- pears
-
strawberries
RDA’s
Recommended Daily Allowance (RDA) is the sufficient intake of a nutrient deemed correct for 97% - 98% of healthy individuals in each life-stage and gender.
Estimated Average Requirement (EAR): This is an estimate of the average requirement for energy or a nutrient - approximately 50% of a group of people will require less, and 50% will require more.
Safe intake: This is used where there is insufficient evidence to set an EAR. The safe intake is the amount judged to between the stages of deficiency and excess intake. There is no evidence stating that intakes above these levels are safe and in some instances they could have toxic effects.