Principles of nutrition Lesson B

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1 Principles of nutrition Lesson B Sam - ID Unit: Applying the principles of nutrition to a physical activity programme

2 Learning outcomes & assessment criteria Learning outcome: The learner will: LO1: Understand the principles of nutrition. Assessment criteria: The learner can: 1.3 Describe the function and metabolism of: Micronutrients. 1.4 Explain the main food groups and the nutrients they contribute to the diet. 1.5 Identify the calorific value of nutrients.

3 Micronutrients Minerals Inorganic elements. Essential for life.

4 Vitamins Needed in small amounts. Sam - ID Synthesised by plants. Used and stored in animal tissues. Fat-soluble: A, D, E and K. Water-soluble: B group, C. Have a wide variety of specific functions necessary for life.

5 Minerals Needed in small amounts. Sam - ID Absorbed into plant structure from the earth, rocks or water. Metals, dissolved gases, other inorganic elements. Used and stored in animal tissues. Have a wide variety of specific functions necessary for life.

6 Vitamins and minerals TASK Sam - ID Research the range of vitamins required in the human diet. Record your findings in your portfolio

7 Fat-soluble vitamins summary Vitamin Functions Sources Vitamin A Stimulates gastric juices for protein Butter from grass-fed cows. digestion. Pastured whole eggs. Plays vital role in bone building. Liver. Maintains retinal health (vision). Seafood. Protects against pollution and Cod liver oil. degenerative damage. Vitamin D Needed for calcium and phosphorus Butter from grass-fed cows. absorption. Pastured whole eggs. Helps form strong bones and teeth. Liver. Appears to protect against cancer and Seafood. multiple sclerosis. Cod liver oil. Vitamin E Aids blood circulation. Unrefined vegetable oils. Helps with tissue repair and healing. Maintains structural integrity of cells (e.g. healthy skin, nails and hair). Slows ageing process. Acts as a powerful antioxidant. Together with certain trace minerals, protects against cancer and CHD. Vitamin K Important role in blood clotting. Aids bone formation. Butter. Organ meats. Whole grains. Raw nuts and seeds. Dark green leafy vegetables. Liver. Pastured whole eggs. Butter from grass-fed cows. Whole grains. Dark green leafy vegetables.

8 Water-soluble vitamins summary Vitamin Functions Sources Vitamin B Works to promote healthy nerves, skin, Whole unrefined grains. complex eyes, hair, liver and muscle tone. Fresh fruit. Prevents fatigue. Fresh vegetables. Vital role in metabolism. Raw nuts. Helps produce cholesterol. Formation of red blood cells and maintenance of iron levels in blood. Maintains fertility and normal growth. Legumes. Seafood. Organ meats. Vitamin C Immune system function. Aids tissue growth and repair. Strengthens capillary walls. Supports lactation. Supports adrenal gland function. Vital for formation of collagen and connective tissue health. Helps in healing of wounds. Powerful antioxidant. Fresh fruit. Fresh vegetables. Some organ meats.

9 Macrominerals summary 1 Mineral Functions Sources Calcium Bone growth. Dairy products. Muscular contraction. Regulates acid alkali balance. Chloride Regulates acid alkali balance. Regulates fluid balance. Aids protein/carbohydrate digestion. Magnesium Nerve transmission. Bone formation. Metabolism of carbohydrates. Absorption of other minerals. Tooth enamel. Phosphorus Bone growth. Kidney function. Cell growth. Fish with soft bones (if bones eaten). Green leafy vegetables. Natural unprocessed sea salt. Coconut flesh. Natural unprocessed sea salt. Fish. Dairy produce. Nuts. Animal produce. Whole grains. Nuts and legumes.

10 Macrominerals summary 2 Mineral Functions Sources Potassium Fluid balance. Cellular chemistry. Sodium Fluid balance. Cellular fluid distribution. Nerve transmission. Sulphur Protects from infection. Component in muscle cell structure. Forms cartilage and skin. Protects against radiation and pollution. Natural unprocessed sea salt. Nuts. Vegetables. Natural unprocessed sea salt. Meat broths. Zucchini. Cruciferous vegetables. Eggs. Dairy products.

11 Trace minerals summary Trace minerals Copper. Manganese. Iodine. Boron. Iron. Nickel. Selenium. Zinc. Cobalt. Chromium. Molybdenum. Silicon.

12 Healthy balance The eatwell plate (Source: Food Standards Agency)

13 Current options TASK List at least three foods that you currently eat regularly from each of the food groups in the Eatwell Plate. Research and record the health properties of the three foods you have chosen. The eatwell plate (Source: Food Standards Agency)

14 Healthy alternatives TASK Identify three healthier options that you could swap for foods you currently eat regularly from each of the food groups in the eatwell plate. File in your portfolio. The eatwell plate (Source: Food Standards Agency)

15 Learning review LO1: Understand the principles of nutrition. Assessment criteria: Can you now: Describe the function and metabolism of: Micronutrients? Explain the main food groups and the nutrients they contribute to the diet? Identify the calorific value of nutrients?

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