Nutrients

From Food

Macronutrients[edit | edit source]

Required in large amounts - they are energy sources.

Carbohydrates[edit | edit source]

  • 45-65% of calories intake (225-325g for 2000 calories diet)
  • derived primarily from plant-based foods
  • carbon + hydrogen + oxygen (CHO)
  • the body’s preferred source of energy
  • energy density: 4 calories / gram
  • main dietary sources:
    • grains
    • fruits
    • vegetables
    • beans
    • dairy foods,
    • sucrose / table sugar

Proteins[edit | edit source]

  • 10-35% (50-175g for 2000 calories diet)
  • chains of 20 amino acids
  • carbon + hydrogen + oxygen + nitrogen
  • structural component of tissues and organs
  • make up enzymes and hormones
  • needed for growth, maintenance and repair of tissues
  • can provide energy (4 calories / gram)
  • sources
    • animal foods
    • dairy foods
    • beans
    • legumes,
    • nuts
    • grains

Fats[edit | edit source]

  • 20-35% (44-78g for 2000 calories diet)
  • v. concentrated energy (9 calories / gram)
  • contains essential fatty acids, fat-soluble vitamins (A, D, E, K)
  • one should prefer monounsaturated fats and polyunsaturated fats: omega-3 and omega-6. They reduce ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol in your blood. Sources:
    • olive oil
    • avocado
    • peanut butter
    • nuts
    • olives
    • fatty fish (poly)
    • safflower oil (poly)
    • seeds
    • almond butter
  • one should limit food with saturated and trans fats! Too much of these 1. increase LDL cholesterol 2. contributes to the build of fatty material (plaque) inside blood vessels which causes heart attacks. Foods high in saturated fat include:
    • Hard and full fat soft cheeses
    • Full fat dairy products
    • Cream
    • Crème fraiche
    • Chicken skin
    • Fat on meats
    • Processed meat such as sausages, burgers and salami
    • Pastry
    • Coconut oil/milk
    • Palm oil
    • Fatty or fried take-away foods
    • Packaged cakes and biscuits

Micronutrients[edit | edit source]

Provide other essential components:

  • Vitamin A
  • Vitamin B
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Choline

Macrominerals[edit | edit source]

  • Calcium
  • Potasium
  • Phosphorus
  • Sodium
  • Iodine

Trace minerals (microminerals)[edit | edit source]

  • Fluoride
  • Iodine
  • Iron
  • Manganese
  • Selenium
  • Zinc