Food groups and nutrients

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  • Food groups and nutrients
    • Vitamins
      • Vitamin A:  good vision, healthy skin and growth.
        • Liver
        • Eggs and other diary products
        • Tomatoes
        • Green and yellow veg,
        • Many orange foods, including carrots, apricots, sweet potatoes, squash and mangoes.
      • Vitamin D: Absorb cslcium for healthy teeth and bones.
        • Oily Fish
        • Margarine
        • Eggs
        • Mushrooms
        • Fortified dairy and cereal products e.g. milk, cheese and butter.
      • Vitamin b12: formation of red blood cells.
        • Shellfish e.g crab, oysters and clams.
        • milk
        • Liver
        • Red meat and cheese
      • Vitamin C: helps absorb iron, healthy skin and protect of cells.
        • Papaya
        • Bell Peppers
        • Broccoli
        • citrus fruits i.e oranges
      • Vitamin B; break down and release energy from food- keeps skin, nerve and digestive systems healthy.
        • milk
        • eggs
        • breads
        • rice
        • meat
    • Carbohydrates
      • provide energy
      • two types- starch and sugar
        • Sugar
          • Fruit
            • apples, grapes
          • Veg
          • Honey
          • Milk
        • Starch
          • Cereall
          • Potatoes
          • Bread
          • Pasta
    • protein
      • needed for growth and repair
      • animal sources
        • Fish
        • Meat
        • Cheese
        • Eggs
      • Vegetable sources
        • Nuts
        • Soya-beans
        • Pulses
    • Minerals
      • Calcium; growth of healthy bones and teeth.
        • milk
        • cheese
        • eggs
        • tofu
        • green veg and many other diary pro
      • Iron: formation of red blood cells
        • green leafy veg like cabbage and broccoli
        • red meat
        • eggs
        • lentils
    • Fats
      • provide concentrated energy and insulate body
      • Saturated
        • Butter, lard, coconut oil and palm oil.
      • Polyunsaturated
        • sunflower oil and other veg sources
    • Dietary fibre- NSP
      • needed to help maintain a healthy digestive system.
      • soluble fibre sources:fruit, veg, pulses and oats.   Helps to reduce cholesterol
      • insoluble fibre: cereal, bread and pasta. Helps to maintain digestive syst
    • nutritional requirements of a healthy diet- the three guideline names.
      • DRV- dietery reference value.  estimates of the nutritional requirements of different groups of healthy people of different ages. 
      • EAR- estimated average requirements  these are an estimation of the needs of most people in a particular group. 
      • RNI- reference nutrion intake

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