Unit 16: Nutrition
Macronutrients
Carbohydrates
55 – 60% of total calories, main part of out diet
2 types: complex and simple
Complex – broken down slowly over a longer period of time so
releases energy slowly e,g potatoes, rice, lentils
Simple – broken down and absorbed quickly so release a quick
burst of energy e.g candy bars, cakes, sodas
Function: They are our main energy source and when broken down will
release energy so we are able to function.
Fats
20 – 25% of total calories
2 types saturated and unsaturated
Saturated fats – they contain only single bonds in their structure
and they are typically solid at room temperature, raise bad
cholesterol, bad for health, consume in moderation e.g butter, lard,
cheese, oils
Unsaturated fats – these contain double bonds, usually liquid at
room temperature, better for health, raise good cholesterol, deemed
heart healthy and beneficial e.g fish ( salmon, mackerel) avocados,
nuts and seeds
Function: provides insulation for our body, provides cushioning for
the vital organs and protects them, allows the absorption of fat soluble
vitamins A D E and K, secondary energy source.
Protein
12-15% of total calories – lot less then people think
Eggs are purest form or protein we can eat. Other examples
include chicken, fish and tofu.
Protein powders and shakes are usually artificial forms of protein.
Function: Growth and repair of muscles
Macronutrients
Carbohydrates
55 – 60% of total calories, main part of out diet
2 types: complex and simple
Complex – broken down slowly over a longer period of time so
releases energy slowly e,g potatoes, rice, lentils
Simple – broken down and absorbed quickly so release a quick
burst of energy e.g candy bars, cakes, sodas
Function: They are our main energy source and when broken down will
release energy so we are able to function.
Fats
20 – 25% of total calories
2 types saturated and unsaturated
Saturated fats – they contain only single bonds in their structure
and they are typically solid at room temperature, raise bad
cholesterol, bad for health, consume in moderation e.g butter, lard,
cheese, oils
Unsaturated fats – these contain double bonds, usually liquid at
room temperature, better for health, raise good cholesterol, deemed
heart healthy and beneficial e.g fish ( salmon, mackerel) avocados,
nuts and seeds
Function: provides insulation for our body, provides cushioning for
the vital organs and protects them, allows the absorption of fat soluble
vitamins A D E and K, secondary energy source.
Protein
12-15% of total calories – lot less then people think
Eggs are purest form or protein we can eat. Other examples
include chicken, fish and tofu.
Protein powders and shakes are usually artificial forms of protein.
Function: Growth and repair of muscles
