nutritional properties

Proteins assist with growth and repair of the body.

Proteins are found in animal products like meat, fish, cheese, milk and eggs. Vegetable sources include soya-bean products, pulses and nuts.

Carbohydrates are needed to give the body energy. There are two types of carbohydrate - starch and sugar.

• Starch is found in cereals, cornflour, potatoes, pasta and flour.
• Sugar is found in fruit, vegetables, honey, milk and malt products.

Fats help to provide concentrated sources of energy and help to insulate the body in cold weather. There are two main types.

• Saturated fats are usually obtained from animal sources, for example butter and lard. The exceptions are coconut and palm oils.
• Polyunsaturated fats come from vegetable sources, such as sunflower oil.

Vitamins are needed in very small amounts for growth and health. The main vitamins are vitamin A, the B complex of vitamins, vitamin C and vitamin D.

Vitamin A   

needed for

• good vision
• healthy skin
• growth

found in

• green and yellow vegetables
• dairy products

Vitamin B  = (thiamin, riboflavin and niacin)

needed for

• - release of energy from foods
• - healthy skin

found in

• - breads
• - milk
• - eggs

Vitamin B12

needed for

• - red blood cells

found in

• - meat
• - milk
• - fish

Vitamin C

needed for

• - healthy skin
• - protects cells
• - helps absorb iron

found in

• - fruit
• - vegetables

Vitamin D

needed for

• - helps absorb calcium
• - strong teeth and bones

found in

• - margarine
• - oily fish

Minerals are needed in small amounts to help the body function properly and stay strong. Calcium and iron are two important minerals.

Calcium

Calcium is needed for the growth of healthy teeth and bones. Sources of calcium include milk, cheese, eggs, wholegrain cereals, green vegetables, bread and tofu.

Iron

Iron is needed for the formation of red blood cells. Sources of iron include red meat, green vegetables, eggs, lentils and bread.

Other minerals

Other minerals that the body needs include potassium, sodium, magnesium and zinc.