Nutrients

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Proteins

  • Proteins assist with growth and repair of the body cells.
  • Proteins can be found in animal sources (meat, fish, eggs, milk, cheese) or vegetable sources (soya-beans and pulses and nuts).
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Carbohydrates

  • There are two types: Starch and sugars.
  • They are needed to give the body energy.
  • Starch is found in cereals, cornflour, potatoes, pasta etc.
  • Sugar is found in fruit, vegetables, honey, milk etc.
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Fats

  • Fats provide energy.
  • They also help insulate the body to keep it warm.
  • There are two main types: Saturated fats and polyunsaturated fats.
  • Saturated fats usually come from animal products such as butter and lard.
  • However you can also get saturated fats in coconuts and palm oils.
  • Polyunsaturated fats come from vegetables sources such as sunflower oil.
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Vitamins

  • Vitamin A is for good vision, healthy skin and growth.
  • Vitamin A can be found in dairy products and green & yellow vegetables.
  • Vitamin B is for realease of energy in foods, and healthy skin.
  • Vitamin B can be found in breads, milk and eggs.
  • Vitamin B12 is for red blood cells.
  • Vitamin B12 can be found in milk, meat and fish.
  • Vitamin C is for healthy skin, protecting your cells and absorbing iron.
  • Vitamin C can be found in fruit and vegetables.
  • Vitamin D is for absorbing calcium and strong teeth & bones.
  • Vitamin C can be found in oily fish and margarine.
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Minerals

  • Calcium is needed for healthy teeth and bones.
  • Calcium can be found in dairy products, eggs, wholegrain cereals, green vegetables etc.
  • Iron is needed for the formation of red blood cells.
  • Iron can be found in red meat, green vegetables, eggs, lentils and bread.
  • Other minerals needed by the body includes potassium, sodium, magnesium and zinc.
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