Nutrients

Match the following

• Carbohydrates

• Has several functions in the body and is a concentrated energy source. This nutrient protects vital organs and helps to insulate the body. Can be classified as saturated, unsaturated and trans. Food sources include butter, avocadoes, and fired and processed foods.

• Protein

• A group of organic compounds that include sugar, starch and fibre. Serves as a primary energy source for the brain and muscles. The main function is to provide fuel for energy in its broken down form of glucose. Food sources include cereals, breads, pastas, fruits and milk.

• Fat

• Necessary for the growth, repair and maintenance of body tissues. Serves as a secondary source of energy. Food sources include eggs, meat, cheese, nuts, legumes and soy products.

• . Water

• Makes up about 60 per cent of a persons body weight. The role is to transport essential nutrients and oxygen, regulate body temperature and assist in the elimination of wastes from the body. Souces include fruits, vegetables and drinks.

Match the following

• Vitamin B12

• Promotes the production of collagen, which is needed for healthy skin, bone, cartilage, teeth and gums. A water-soluble vitamin that assits in the absorption of iron. Food sources include strawberries, broccoli, oranges and kiwifruit

• Iron

• Assists in the formation of red blood cells, which transport oxygen in the blood from the lungs to the cells of the body. A deficiency can causje fatigue, faintness or the condition anaemia. Food sources include red meats, eggs, tofu, nuts and green leafy vegetables.

• Vitamin A

• Assists in the growth and repair of body tissues and is required for normal cell development and the maintenance of healthy skin. Food sources include red, orange and yellow fruits and vegetables (such as carrots, squash and apricots) and green leafy vegetables.

• Vitamin C

• s Essential for the release of useable energy from carbohydrates, fats and protein, and important for the maintenance of healthy skin. A group of water-soluble vitamins, which include thamine, riboflavin and niacin. Food sources include lean meats, whole grains, soybeans and legumes.

• B-group vitamins

• Required for cell division and formation, and necessary for the synthesis of protein which is used for connective tissue development. Food sources include liver, chicken, citrus fruits and green leafy vegetables.

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• Cholesterol

• Essential for building strong bones and healthy teeth and maintaining bone density. Food sources include milk, cheese, some nuts and green leafy vegetables including spinach and broccoli.

• Calcium

• A fat-soluble vitamin, which plays a crucial role in maintaining levels of calcium in the blood, and promotes the absorption of calcium from the intestine. Food sources include fortified margarine, butter, eggs, salmon and dairy products. This nutrient can also be absorbed through the skin from sunlight.

• Folate

• A type of fat required for optimal functioning of the body that in excess can lead to a range of health concerns including the blocking of arteries (atherosclerosis). Can be 'bad' low-denisty lipoprotein (LDL) or 'good' high-density lipoprotein (HDL).

• Vitamin D

• A water-soluble vitamin required for many body functions inlcluding DNA synthesis and repair, cell division and cell growth. This vitamin is extremely important for foetal development so is essential in the diet of pregnant women. Food sources include green leafy vegetables, oranges, lentiles and fortified breads and breakfast cereals.

Match the following

• Macronutrients

• Having a nutrient artificially added to increase nutritional value

• Fortified

• Nutrients that are required in large amounts (protein, carbohydrates and fats)

• Micronutrients

• Nutrients that are required in small amounts (vitamins and minerals)