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| The word "Nutrition" comes from a Latin
word which means to "nourish" or to "to feed". |
| Nutrition covers many areas including: |
the science of food
why people choose certain foods
what foods are made of
the nutrients in foods
how the body uses food
food digestion
food functions |
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The first thing that should affect our food choice
is a knowledge of nutrition. We should know what is available
and acceptable, so that we can make the right choices for good
health. Let us take a closer look at how we should choose the
food we eat.
This is the Diet Pyramid model for selecting a healthy diet. |
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| Plenty of - fruits, vegetables & wholegrains. |
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| Moderate amounts of - lean meat and
fish, milk, cheese and yoghurt, eggs, nuts and soya products |
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| Little of - vegetable oils, butter,
margarine, fried foods, pastries, biscuits, friend noodles,
salty snack foods, crisps, French fries, sweets, chocolates,
ice-cream, cream, condensed milk, coconut milk, soft drinks |
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Nutrients |
Functions |
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Sources |
| PROTEIN |
Facilitates growth & repair of
all tissues. Aids in blood formation & production
of antibodies against infection |
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Poultry, meat, fish, eggs, milk &
milk products, peas, soya beans, dried beans and nuts |
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| FAT |
Keeps the body warm and acts as an insulator. Provides
energy for movement |
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Butter, margarine, cream, nuts |
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| CARBOHYDRATE |
Provides energy for movement |
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Rice, bread, cereals, noodles, potatoes,
confectionary products |
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| CALCIUM |
Aids in building and strengthening of bones and teeth,
clotting of blood and coordination of muscles and nerves |
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Milk, eggs, cheese, dark green leafy vegetables, mustard
green, kale |
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| IRON |
Works with protein in the formation
of haemoglobin |
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Red lean meat, lamb, beef, liver,
heart, eggs, sardines, green leafy vegetables, prunes,
fortified cereals, bread |
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| IODINE |
Aids in utilisation of energy by the body |
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Seafood & seaweed |
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| MAGNESIUM |
Assists in breakdown and absorption
of food especially protein. Normal functioning of nervous
and muscular systems |
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Milk, marmite, nuts, whole-grain cereals,
dark green vegetables |
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| PHOSPHOROUS |
Works with calcium to build strong bones and teeth.
Helps in metabolism |
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Almost all foods |
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| POTASSIUM |
Potassium and sodium in balance are
essential to life. Between them they help maintain and
regulate the body fluids |
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All food, especially vegetables |
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| SODIUM |
Maintaining water balance of the body fluids is essential
for muscle and nerve activities |
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Table salt, all cured meat, milk, bread, butter |
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| VITAMIN A |
Maintains healthy skin, keeps mucous membranes firm.
Protects against infection and sunburn. Promotes good
eye-sight, prevents night blindness |
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Milk, cheese, dark green vegetables, liver, cod liver
oil, carrots, pumpkin, butter, papayas, mangoes |
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| VITAMIN B1 |
Aids in promoting normal appetite & digestion. Maintains
healthy nervous system and prevents irritability |
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Meat, fish, poultry, eggs, cereal, marmite, green leafy
vegetables, yeast, wheat-germ |
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| VITAMIN B2 |
Aids in absorption of nutrients. Maintains healthy skin,
tongue and lips |
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Fish, poultry, eggs, milk, marmite, green leafy vegetables,
liver, kidney |
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| VITAMIN C |
Maintains healthy bones, teeth & blood vessels.
Aids in the development of tissue between cells. Promotes
healing of wounds and broken bones |
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Oranges, limes, grapefruits, lemons, green peppers,
water-cress, spinach, chillies, cauliflower, tomatoes,
melons, guavas, lettuce |
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| VITAMIN D |
Aids in strengthening of bones and teeth. Keep muscles
supple |
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Tuna, sardines, eggs, butter, margarine, sunlight, animal
fats |
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| VITAMIN E |
Aids in the formation of red blood cells. Protects cell
membranes from deterioration caused by the burning of
fats |
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Vegetable fats, corn oil, soya beans, peanuts, coconut,
whole grain cereals |
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| K |
Helps blood to clot efficiently (not too much, not too
little) |
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Kale, spinach, dark green vegetables |
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