Date: CARBOHYDRATES Carbohydrates provide an important source of energy for our bodies. There are two types of carbohydrates: Sugars are found in foods which taste sweet like candies, jams and desserts. Starches are found in bread, potatoes, and pulses. Foods that contain carbohydrates include bread, breakfast cereals, rice, pasta, pulses, corn, potato, fruit, milk, yoghurt, sugar, biscuits, cakes and lollies. If we eat too many carbohydrates and don t do any exercise, our body weight increases. Too any carbohydrates can also increases dental caries.
FATS AND OILS Fats and oils are a good source of energy. There are two types: Animal fats, like butter and bacon which increase blood cholesterol, they can be a risk factor in coronary heart disease Plants fats, like olive oil and sunflower oil, soft margarine and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. Plants fats can lower blood cholesterol We need to eat some fat in our diet. Fat protects our organs, keeps us warm and helps our body absorb and move nutrients around. Fat in our diet helps the body absorb some vitamins. But a lot of fats intake without doing exercise put us on weight because they are a good source of calories. But eating lots of fat can make you to put on weight. There are 2 types of fats: Saturated fat which come from animal products and can raise the level of cholesterol in your blood and increases the chance of developing heart disease. Unsaturated fat which comes from vegetables and are better for your health.
PROTEINS Proteins help our body grow and repair itself. Proteins are an important part of all our cells. They help us move and help control our blood sugar levels. Protein builds up, maintains, and replaces the tissues in our body. Our muscles, our organs, and our immune system are made up mostly of protein. Many foods contain protein, but the best sources are beef, poultry, fish, eggs and dairy products. Proteins are also found in non-animal sources: nuts, seeds, and pulses like black beans and lentils. Animal protein and vegetable protein both have the same effects on health.
VITAMINS Vitamins are essential for our bodies to function well, but we only need small amounts of them. Fruits and vegetables are good sources of vitamins. However, they are also found in other foods. There are two types of vitamins: fat-soluble (vitamins A and D) and water-soluble (vitamins B and C. Vitamin D in milk helps our bones. Vitamin A in carrots helps our see at night. Vitamin C in oranges helps our body heal if we get a cut ourselves. B vitamins in leafy green vegetables help our body make protein and energy.
MINERALS Minerals are essential nutrients that our body needs in small amounts to work properly. Minerals are in many food products such as meat, cereals (including cereal products such as bread), fish, dairy foods, vegetables, fruit (especially dried fruit) and nuts. Minerals are necessary for three main reasons: building strong bones and teeth, controlling body fluids inside and outside cells, turning the food we eat into energy so our muscles work well. These are all essential minerals: Calcium is needed for healthy teeth and bones, milk and its products are a good source of it. Iron is important for a healthy blood supply, pulses are a very good source of it. Sodium is needed for nerve and muscle activity, salt is is a good source of it, but in high quantities could be unhealthy. Potassium helps keep our fluids balanced and blood pressure normal. Bananas are a good source of it.
FIBRE Fibre ibre: some foods such as fruits, vegetables and whole-grain cereals, contain fibre. Fibre is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system and for helping lower blood cholesterol. Fibre keeps the gastrointestinal tract clean to help reduce the risk of developing constipation If we eat a high-fibre diet it can reduce the risk of developing diabetes. Most people don't eat enough fibre. These are all rich in fibre: wholegrain bread, brown rice, pasta, oats, beans, peas, lentils, grains, seeds, fruit and vegetables.