Diet and Nutrition

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  • Diet and Nutrition
    • Macro nutrients
      • Protein
        • amino acids essential for growth and repair of cells and tissues
        • milk, eggs, meat and soya
        • approximately 15% of your diet
      • Fat
        • triglycerides which provide the body with fatty acids for energy production
        • saturated-butter, bacon   unsaturated-avocado, soya
        • No more than 30% of your diet
      • Carbo hydrates
        • stored in the body as glycogen and converted ti glucose to fuel energy production
        • starches, bread, sugars, fruit
        • approximately 55% of your diet
    • Micro   nutrients
      • Minerals
        • essential inorganic nutrients required for healthy body functions
        • calcium
          • important for bone health, muscle contraction, blood clotting and nerve transmition
        • iron
          • important for the formation of haemoglobin, enzyme reactions and the immune system
        • phosphorous
          • important for bone health and energy production
        • meat, cereals, fish, dairy, vegetables, fruit and nuts
      • Vitamins
        • essential organic nutrients required in small quantities to maintain healthy bodily functions
        • water-soluble
          • vitamin C and B
          • fruit, vegetables, grains, milk and dairy products
        • fat-soluble
          • vitamin A, D, E and K
          • fatty foods and animal products like vegetable oils, dairy and eggs
    • Other
      • Fibre
        • reduce cholesterol, the risk of diabetes and obesity
        • cereals, bread, beans, lentils, fruit and vegetables
      • Water
        • allow chemical reactions and dissolve and move substances around the body
        • essential for hydration


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