Energy
Energy is not a nutrient, rather the fuel that our body needs to function. The main sources of energy are carbohydrate, protein and fats. They are measured in kilojoules (metric) or calories (imperial) and there are 4.18 kilojoules to 1 calorie.
Carbohydrate
Carbohydrates provide our bodies with energy or fuel. Our brain, nervous system and red blood cells need a constant supply to keep working. There are two main types:
* Sugars – simple carbohydrates that are quickly and easily digested by the body giving you a quick burst of energy. They also provide sweetness which makes food tastier. Sugars can be found in fruit, milk (lactose) and table sugar.
* Starches – complex carbohydrates that take longer to digest. They can be found in cereal products, fruits, vegetables and nuts.
The Glycaemic Index (GI) of food is a ranking from 0 to 100 and tells us how a carbohydrate food raises blood sugar (glucose) levels after eating. Low GI foods are slowly digested and absorbed and result in a gradual rise in blood sugar levels. Low GI foods include pasta, legumes, breads with wholegrains, most vegetables (peas, corn, broccoli, mushrooms, beans) and many fruits (apples, pears, grapes, oranges). Low GI foods help control appetite and delay hunger. Foods that have a high GI value generally break down quickly during digestion resulting in large fluctuations in blood sugar levels. High GI foods include mashed potato, highly processed breakfast cereals and white bread.
Dietary Fibre
Fibre is a type of carbohydrate that helps keep the bowels “regular” and can help lower cholesterol. Good sources of fibre are wheat bran, cereals, legumes, fruits, vegetables, seeds and nuts.
There is also ‘resistant starch’ which is found in wholegrain cereals, nuts, seeds and legumes and processed foods such as bread, pasta and some cereals. Resistant starch helps keep the bowel healthy.
Protein
Protein is needed for growth and maintenance of body tissues, and is found in every cell in the body.
Protein also provides energy and is found in animal products such as meat and dairy products, nuts, legumes and some vegetables.
Fat
Fat provides energy or fuel for our body and essential fatty acids. Fat is used in the body as insulation, padding for vital organs and to carry fat-soluble vitamins and antioxidants around our body. Fats are found in animal products, nuts, seeds, some fruits (such as olives and avocados) and added in processed foods.
Types of fats:
Monounsaturated and polyunsaturated fatty acids are found in plant-based foods. They are healthier as they help produce good cholesterol. Monounsaturated fatty acids are found in olives, olive oil, canola oil, avocados, peanuts and peanut oil. Polyunsaturated fatty acids are found in seed-based vegetable oils (such as sunflower, safflower, soybean, sesame and grape), margarines and walnuts.
Saturated fatty acids are found in animal foods and vegetable foods (such as palm kernel, coconut oil and chocolate).
Saturated fats increase LDL cholesterol levels (the “bad” type) and therefore contribute to cardiovascular disease.
Trans-fatty acids are found in some pastries, biscuits (look for ‘hydrogenated’ on the ingredient list) and some fast foods. They act like saturated fatty acids and increase levels of LDL (bad) cholesterol, decrease levels of HDL (good) cholesterol and therefore increase the risk of cardiovascular disease.
Cholesterol is needed by the body to provide structure to cell membranes and to make some hormones and vitamins. Around three quarters of the body’s cholesterol is produced by the body and only one quarter comes from food. It is important to remember that eating cholesterol in food does not influence your blood cholesterol levels are much as eating saturated fat and trans fats.
Water
Water is the most important nutrient and makes up around 66% of the body – without it we could only survive a few days. Water is used by our bodies for cooling and helps remove toxins in the urine and sweat.
Energy is not a nutrient, rather the fuel that our body needs to function. The main sources of energy are carbohydrate, protein and fats. They are measured in kilojoules (metric) or calories (imperial) and there are 4.18 kilojoules to 1 calorie.
Carbohydrate
Carbohydrates provide our bodies with energy or fuel. Our brain, nervous system and red blood cells need a constant supply to keep working. There are two main types:
* Sugars – simple carbohydrates that are quickly and easily digested by the body giving you a quick burst of energy. They also provide sweetness which makes food tastier. Sugars can be found in fruit, milk (lactose) and table sugar.
* Starches – complex carbohydrates that take longer to digest. They can be found in cereal products, fruits, vegetables and nuts.
The Glycaemic Index (GI) of food is a ranking from 0 to 100 and tells us how a carbohydrate food raises blood sugar (glucose) levels after eating. Low GI foods are slowly digested and absorbed and result in a gradual rise in blood sugar levels. Low GI foods include pasta, legumes, breads with wholegrains, most vegetables (peas, corn, broccoli, mushrooms, beans) and many fruits (apples, pears, grapes, oranges). Low GI foods help control appetite and delay hunger. Foods that have a high GI value generally break down quickly during digestion resulting in large fluctuations in blood sugar levels. High GI foods include mashed potato, highly processed breakfast cereals and white bread.
Dietary Fibre
Fibre is a type of carbohydrate that helps keep the bowels “regular” and can help lower cholesterol. Good sources of fibre are wheat bran, cereals, legumes, fruits, vegetables, seeds and nuts.
There is also ‘resistant starch’ which is found in wholegrain cereals, nuts, seeds and legumes and processed foods such as bread, pasta and some cereals. Resistant starch helps keep the bowel healthy.
Protein
Protein is needed for growth and maintenance of body tissues, and is found in every cell in the body.
Protein also provides energy and is found in animal products such as meat and dairy products, nuts, legumes and some vegetables.
Fat
Fat provides energy or fuel for our body and essential fatty acids. Fat is used in the body as insulation, padding for vital organs and to carry fat-soluble vitamins and antioxidants around our body. Fats are found in animal products, nuts, seeds, some fruits (such as olives and avocados) and added in processed foods.
Types of fats:
Monounsaturated and polyunsaturated fatty acids are found in plant-based foods. They are healthier as they help produce good cholesterol. Monounsaturated fatty acids are found in olives, olive oil, canola oil, avocados, peanuts and peanut oil. Polyunsaturated fatty acids are found in seed-based vegetable oils (such as sunflower, safflower, soybean, sesame and grape), margarines and walnuts.
Saturated fatty acids are found in animal foods and vegetable foods (such as palm kernel, coconut oil and chocolate).
Saturated fats increase LDL cholesterol levels (the “bad” type) and therefore contribute to cardiovascular disease.
Trans-fatty acids are found in some pastries, biscuits (look for ‘hydrogenated’ on the ingredient list) and some fast foods. They act like saturated fatty acids and increase levels of LDL (bad) cholesterol, decrease levels of HDL (good) cholesterol and therefore increase the risk of cardiovascular disease.
Cholesterol is needed by the body to provide structure to cell membranes and to make some hormones and vitamins. Around three quarters of the body’s cholesterol is produced by the body and only one quarter comes from food. It is important to remember that eating cholesterol in food does not influence your blood cholesterol levels are much as eating saturated fat and trans fats.
Water
Water is the most important nutrient and makes up around 66% of the body – without it we could only survive a few days. Water is used by our bodies for cooling and helps remove toxins in the urine and sweat.
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