HE

1) Fruit and Vegetables (Eg) Orange, Apple, Lettus etc.

2) Starchy foods (Eg) Potatoes, Pasta, Rice etc.

3) Proteins (Eg) Beans, Lentals, Meats, Fish etc.

4) Dairy foods (Eg) Milk, yogurt etc.

5) Oils and Spreads (Eg) butter, Olive oil etc.

female - 2,000-2,200

male- 2,500

Macronutrient:

A macronutrient is needed in large quantities and it forms the bulk of our diet (Eg) Proteins, Fat, Carbohydrates.

Micronutrient:

A micronutrient is needed in small amounts ant it is vital for your health (Eg) Vitamins, Minerals.

Types of protiens:

• Animal - comes from animal/Made from animals
• Plant - comes from plants/Made from plants
• Novel - Animal Protein Substitute

A Novel protein is a meat substitute like quorn or tofu, it gives alot of protein like real meat. It has no saturated fat so can actually be considered a much better option. It's primary function is to taste like meat.

E - Essential

F - Fatty

A - Acids

How do you cut down Saturated Fat?

• Use low calorie oil
• Trim fat of bacon
• Grill food
• semi/skimmed milk

The body need some fat to meet it's energy requiements but we are recommended to eat less Saturated fat, which comes from animal foods because a diet high in satirated fat raises blood cholesterol levels, which is a risk factor for CVD (Heart attack or Stroke). Many studies show that unsaturated fats are better especially polyunsaturated fats and oils such as omega 3 and omega 6. These are called EFA which prevent blood clotting which helps protect the heart and reduces risk of CVD.

The difference between the two type of Carbohydrates is important. Sugars are absorbed quickly by the body, and raise blood sugar levels rapidly. Sugars are the simple form of a Carbohydrate. Starches take longer to digest and absorb; they are complex Carbohydrates. They have a positive impact on keeping blood sugar levels constant. Starchy Carbohydrates are also a valuble source of fibre.

Positives - There is a bit of oil in this which contains vitamin A which helps your eyesight and helps you get healthier skin, it can also help Antioxidants. You can also get vitamin A from carrots which is also in this Stir Fry. It would be very hydrating as there is alot of water in it which the noodles absorb. There are alot of fruits and Vegetables in this meal which contain vitamin C whivh hepls prevent colds, helps absorb iron and helps Antioxidants. Some vegetables even contain iron which helps red blood cells carry oxygen. The noodles contain Vitamin B which helps slow release energy. This makes you less hungry and less likely to snack.

Negatives - There is salt in this which may help fluid balance, and enzyme functions but can also give higher blood pressure and can cause a strok or heart attack, stock cubs are also very high in salt. There is no Protein in this meal and you need protein for your hair, nails and skin. It doesnt include all of the necesary parts of the food plate. Not a composite food. no dairy for your bones.