The Factors of a Balanced Diet

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  • The Factors of a Balanced Diet
    • Macro Nutrients
      • Carbohydrates
        • Provide most of our energy.
        • Stored in the muscles and liver as glycogen.
          • Quickly converted into glucose and used to provide energy.
        • Complex  (starch)
          • Found in brown rice, wholemeal bread, wholemeal pasta, nuts & potatoes.
          • Provide slower & longer-lasting release of energy than simple carbohydrates.
        • Simple (sugars)
          • Found in fruit, vegetables, chocolate, biscuits & cake.
      • Protein
        • Help build muscles & repair damaged tissue.
        • Can provide energy during extended periods of exercise, like marathon running.
        • Found in meat, poultry, fish, milk, cheese, eggs, pulses, nuts, bread, cereal, pasta & rice.
      • Fats
        • Provide energy.
        • Help muscles work, together with glycogen.
        • Found in  bacon, cheese, oily fish & nuts.
    • Micro Nutrients
      • Minerals
        • Calcium
          • Important in formation of bones & teeth.
          • Helps make bones strong.
          • Important for older people to reduce risk of osteoporosis.
          • Found in milk, cheese & cereals.
        • Iron
          • Important in formation of red blood cells.
          • Important to haemoglobin & oxygen carrying capacity of the blood.
          • Lack of iron can cause anaemia.
            • Symptoms: tiredness, shortness of breath & palpitations.
          • Found in meat.
      • Vitamins
        • Vitamin A
          • Found in milk, cheese, egg yolk, liver & carrots.
          • Necessary for good vision.
        • Vitamin B1
          • Necessary to release carbohydrate.
          • Found in whole grains, nuts & meat.
        • Vitamin C
          • Necessary for healing, fighting infection & maintenance of bones, teeth & gums.
          • Found in fruit & vegetables.
        • Vitamin D
          • Found in fish, milk, liver & eggs.
          • Necessary for absorption of calcium.
        • Vitamin E
          • Necessary for growth & development.
          • Found in vegetable oil, wholemeal bread & cereals.
      • Fibre
        • Insoluble
          • Adds bulk to food & aids functioning of digestive system.
          • Sources include wholegrain cereal & wholegrain bread.
        • Soluble
          • Helps to reduce blood cholesterol levels.
          • Sources include fruit & vegetables.
      • Water
        • Holds oxygen.
        • Main component of many cells.
        • Transports nutrients, waste & hormones around the body.
        • Controls body temperature.
        • Prevents dehydration.

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