NUTRIENTS

Macronutrients> a nutrient that is needed by the body in relatively large amounts

>carbohydrates, protein, lipids (fats)
Micronutrients> a nutrient that is required by the body in small amounts
>vitamins, minerals

NUTRIENT

FUNCTION

Protein

(incomplete/complete)

Builds maintains and repairs body

cells
Secondary fuel source for energy
Transports substances throughout
body
Made up of amino acids (building
blocks)

AMINO ACIDS> 11 non-essential > can be

made by
Body
>9 essential > must be
consumed
COMPLETE PROTEINS
Contain all 9 essential amino acids
Animal sources (eg. Meats, dairy,
eggs)
INCOMPLETE PROTEINS
Lacking required amount of essential
amino acids
Plant sources (eg. Nuts, oats, lentils,
tofu)

FOOD SOURCE
Meat, poultry, dairy, eggs, soy beans, nuts,
oats, lentils, tofu, legumes, grains, seeds

Carbohydrate
(including fibre)

The bodys preferred fuel source

Brain and central nervous system
need a continuous supply of glucose
to function
Gives sweetness and flavours to food

Sugars, starches

GLYCEMIC INDEX
Refers to scale that measures the effect that
carbohydrate foods have on blood glucose
levels
LOW GI (55 and below) > quick to digest
MEDIUM GI (anything in-between)
HIGH GI (70 and above) > slow to digest
SIMPLE CARBS > sugars fruits > HI GI
COMPLEX CARBS > breads, pasta > LOW GI
FIBRE
Adds bulk to faeces (makes it easy to
pass)
Helps move waste products through
digestive tract
Provides feeling of fullness
Helps control blood glucose levels
*Insoluble fibres- not changed by water
*soluble fibres- effected (absorbs/swells) in
water

FATS
(mono, poly, saturated and trans)

Satisfy hunger
Insulates body
Natural shock absorber
Source of energy

POLYUNSATRURATED (GOOD FAT)

Contains omega 3 and 6

SATURATED FATS
Fatty meats, full cream, milk, cream, cheese,
fried food
TRANSFATS
Pies, pastries, cakes, full fat, dairy products,
fatty meats

 Increase good cholesterol (HDL)

Decreases bad cholesterol (LDL)

*OMEGA 3> fish, canola, soy

*OMEGA 6> nuts, seeds, sunflower, soy

MONOUNSATURDATED (GOOD FAT)

Increases HDL
Decreases LDL
TRANS (BAD FAT)
Increase LDL
SATURATED (BAD FAT)
Increases LDL
Of animal origin

WATER

Important for chemical reactions

Structural component of all cells
Transports nutrients to cells
Excretion
Lubricate joints
Protects and moisten organs
Regulate body temp

Tap water, Meat, Fish, Juices, Dairy products,

Fruit and veg

CALCIUM

Forms framework of body (bones,

teeth)
Work w PHOSPHEROUS to create
strength
Nerve and muscle functioning
Involved in blood clotting
Secretion of enzymes

Salmon, dairy products, green leafy

vegetables

PHOSPHEROUS

Combines w CALCIUM in bones

(makes inside of structure hard)
Involved un metabolism of CHO, fats
& proteins

Cheese, fish, meat, wholegrain cereals

IRON

FLUORIDE
IODINE

Formation of haemoglobin to carry

oxygen in blood
Formation of myoglobin (stores
oxygen in muscle cells)
Strengthen tooth enamel against
dental caries

Necessary for formation of thyroxine

(regulates metabolism)

SODIUM

(SALT)

VITAMIN A

HEAM IRON
Liver, kidney, beef, oysters, red meat
NON-HAEM IRON
Green leafy vegetables, wholegrain
cereals
Seafood, tea, fluoridated water

Iodised salt, seafood, vegetables

Nerve transmission > movement of

messages
Muscle contractions

Table salt, processed foods, takeaway foods

Necessary for healthy lining cells

(SKIN AND HAIR)
Maintains normal vision
Essential for bone and teeth formation

Liver, kidneys, dairy products, yellow/orange

and green vegetables

VITAMIN D

Increases absorption rate and controls

movement of calcium and
phosphorous

Sunlight, fish liver oil, liver, kidney, butter,

cheese, egg yolk

VITAMIN B12

Required for red blood cell

formation/maturation
Energy
Metabolism

Liver, kidney, milk, eggs, cheese, fish

Formation of connective tissue that

holds cells together
Presence increases absorption of iron
Fights off infection
Formation of DNA during growth
RBC and antibody formation

Citrus fruit, tomatoes, black currents, green

leafy vegetables

VITAMIN C
FOLATE

Oranges, dark green leafy vegetables

(FOLIC ACID or VITAMIN B9)