VITAMINS, MINERALS and FATS
The amounts of vitamins and minerals required depends on an individual's lifestyle. Alcohol, the contraceptive pill, caffeine and smoking all slow the absorption of some vitamins and increases the daily needs. Smokers, for instance, will require additional Vitamin C. Nutrients may be destroyed in the preparation and cooking of food and may not, therefore, provide all the nourishment needed. Vegetarians should also check their Vitamin B12 intake.
A diet rich in vegetable-based foods should supply plenty of minerals. Pregnant women and growing children may require a little more. Alcohol, smoking, caffeine and the contraceptive pill may also increase the daily needs.
A diet rich in vegetable-based foods should supply plenty of minerals. Pregnant women and growing children may require a little more. Alcohol, smoking, caffeine and the contraceptive pill may also increase the daily needs.
VITAMINS
Vitamins are divided into two main types:
Vitamins are divided into two main types:
- Fat soluble vitamins - stored in the body until needed - e.g.: Vitamin A
- Water soluble vitamins - cannot be stored in the body, so must be taken daily - e.g.: Vitamin C
FATS
There are three sources of fat:
Each of these three types are present in fatty foods in varying proportions. Eat less fatless saturated and more polyunsaturated fats.
There are three sources of fat:
- Saturated
- Polyunsaturated
- Mono-unsaturated
Each of these three types are present in fatty foods in varying proportions. Eat less fatless saturated and more polyunsaturated fats.
Saturated Fats
Generally found in foods from animal sources - red meat fat, full-fat cheeses, butter and cream. Saturated fats increase blood cholesterol levels which can lead to heart disease.
Generally found in foods from animal sources - red meat fat, full-fat cheeses, butter and cream. Saturated fats increase blood cholesterol levels which can lead to heart disease.
Polyunsaturated Fats
Mainly found in foods from vegetable sources in liquid oil form, such as sunflower and safflower oils. It is also found in grains and nuts. Although polyunsaturated fats contribute to the overall fat intake, they can lower the levels of cholesterol in the blood.
Mainly found in foods from vegetable sources in liquid oil form, such as sunflower and safflower oils. It is also found in grains and nuts. Although polyunsaturated fats contribute to the overall fat intake, they can lower the levels of cholesterol in the blood.
Mono-unsaturated Fats
Mono-unsaturated fats are found in olive oil and has no effect on the cholesterol levels although adding to the daily fat intake.
Mono-unsaturated fats are found in olive oil and has no effect on the cholesterol levels although adding to the daily fat intake.
CARBOHYDRATES
Carbohydrates are made up of sugar, starch and fibre and are the major source of energy in the diet. Any excess is stored as fat. Unrefined carbohydrates are more nutritious than refined and are richer in vitamins. Eat more unrefined carbohydrates, such as wholemeal grains, bread and pasta, fresh fruit, vegetables and pulses.
Carbohydrates are made up of sugar, starch and fibre and are the major source of energy in the diet. Any excess is stored as fat. Unrefined carbohydrates are more nutritious than refined and are richer in vitamins. Eat more unrefined carbohydrates, such as wholemeal grains, bread and pasta, fresh fruit, vegetables and pulses.
FIBRE
High fibre foods help to keep the digestive system in good working order and, in some instances, help to lower cholesterol levels. Eat more fibre, such as fresh and dried fruit and vegetables, whole grains and pulses.
High fibre foods help to keep the digestive system in good working order and, in some instances, help to lower cholesterol levels. Eat more fibre, such as fresh and dried fruit and vegetables, whole grains and pulses.
PROTEIN
Protein is needed for growth and maintenance of muscles and tissues. Vegetables and dairy products contain different forms of protein. Eat a wide range of food combinations, such as muesli with milk, pasta with cheese or beans with rice, to obtain complete, high quality proteins.
Protein is needed for growth and maintenance of muscles and tissues. Vegetables and dairy products contain different forms of protein. Eat a wide range of food combinations, such as muesli with milk, pasta with cheese or beans with rice, to obtain complete, high quality proteins.
CALORIES
Practically everything we eat is turned into energy, which is measured in calories. Calorie requirements vary depending on age, sex, weight and activity. However, if the calorie intake outstrips demand, then body weight will increase.
Practically everything we eat is turned into energy, which is measured in calories. Calorie requirements vary depending on age, sex, weight and activity. However, if the calorie intake outstrips demand, then body weight will increase.
