Nutrition and Health Outcomes for
Youths 2025/2026 edition
Nutrients ✅✅Substances providing essential nourishment for life.
Macronutrients ✅✅Nutrients needed in large amounts: carbs, protein, fats.
Micronutrients ✅✅Nutrients needed in small quantities: vitamins, minerals.
Carbohydrates ✅✅Primary energy source, critical for growth and metabolism.
Fibre ✅✅Indigestible carbohydrate aiding digestion and preventing constipation.
Glucose ✅✅Preferred fuel for the body, provides ~16 kJ/g.
Adipose tissue ✅✅Stored fat from excess glucose consumption.
Dental caries ✅✅Tooth decay caused by bacteria feeding on sugars.
Protein ✅✅Builds and repairs cells; backup energy source.
Calcium ✅✅Mineral essential for bone health and growth.
Sodium ✅✅Mineral important for fluid balance and nerve function.
Iron ✅✅Mineral crucial for oxygen transport in blood.
Vitamin D ✅✅Essential for calcium absorption and bone health.
Vitamin C ✅✅Antioxidant important for immune function and skin health.
Folate (B9) ✅✅Vitamin crucial for DNA synthesis and cell division.
Water ✅✅Essential for hydration, not classified as a nutrient.
Weight gain ✅✅Result of excessive carbohydrate or protein intake.
Cardiovascular disease ✅✅Health risk associated with high sugar and fat intake.
Type 2 diabetes ✅✅Condition linked to obesity and poor diet.
Plant-based foods ✅✅Primary sources of carbohydrates and fibre.
, Food sources of fibre ✅✅Include bran, wholemeal bread, fruits, and vegetables.
Digestive system cleansing ✅✅Fibre helps remove waste and reduce cancer risk.
Youth development ✅✅Critical period requiring adequate nutrient intake.
Macronutrients ✅✅Essential nutrients needed in large amounts.
Protein ✅✅Macronutrient made of amino acids.
Amino Acids ✅✅Building blocks of proteins; 20 types exist.
Essential Amino Acids ✅✅Nine amino acids obtained only from food.
Non-Essential Amino Acids ✅✅Eleven amino acids synthesized in the body.
Complete Proteins ✅✅Contain all essential amino acids; animal sources.
Incomplete Proteins ✅✅Lack one or more essential amino acids; plant sources.
Food Sources of Protein ✅✅Includes animal and plant-based foods.
Energy Dense Foods ✅✅High in fat, low in nutrients.
Fats ✅✅Macronutrient providing energy; 37 kJ per gram.
Cholesterol ✅✅Substance affected by different types of fats.
Monounsaturated Fats ✅✅Lower LDL cholesterol; found in olive oil.
Polyunsaturated Fats ✅✅Increase HDL cholesterol; found in oily fish.
Saturated Fats ✅✅Solid at room temperature; raise LDL cholesterol.
Trans Fats ✅✅Increase LDL, decrease HDL; found in processed foods.
Water ✅✅Essential for chemical reactions and body function.
Daily Water Intake (Women) ✅✅~2L or 8 cups per day.
Daily Water Intake (Men) ✅✅~2.6L or 10 cups per day.
Youths 2025/2026 edition
Nutrients ✅✅Substances providing essential nourishment for life.
Macronutrients ✅✅Nutrients needed in large amounts: carbs, protein, fats.
Micronutrients ✅✅Nutrients needed in small quantities: vitamins, minerals.
Carbohydrates ✅✅Primary energy source, critical for growth and metabolism.
Fibre ✅✅Indigestible carbohydrate aiding digestion and preventing constipation.
Glucose ✅✅Preferred fuel for the body, provides ~16 kJ/g.
Adipose tissue ✅✅Stored fat from excess glucose consumption.
Dental caries ✅✅Tooth decay caused by bacteria feeding on sugars.
Protein ✅✅Builds and repairs cells; backup energy source.
Calcium ✅✅Mineral essential for bone health and growth.
Sodium ✅✅Mineral important for fluid balance and nerve function.
Iron ✅✅Mineral crucial for oxygen transport in blood.
Vitamin D ✅✅Essential for calcium absorption and bone health.
Vitamin C ✅✅Antioxidant important for immune function and skin health.
Folate (B9) ✅✅Vitamin crucial for DNA synthesis and cell division.
Water ✅✅Essential for hydration, not classified as a nutrient.
Weight gain ✅✅Result of excessive carbohydrate or protein intake.
Cardiovascular disease ✅✅Health risk associated with high sugar and fat intake.
Type 2 diabetes ✅✅Condition linked to obesity and poor diet.
Plant-based foods ✅✅Primary sources of carbohydrates and fibre.
, Food sources of fibre ✅✅Include bran, wholemeal bread, fruits, and vegetables.
Digestive system cleansing ✅✅Fibre helps remove waste and reduce cancer risk.
Youth development ✅✅Critical period requiring adequate nutrient intake.
Macronutrients ✅✅Essential nutrients needed in large amounts.
Protein ✅✅Macronutrient made of amino acids.
Amino Acids ✅✅Building blocks of proteins; 20 types exist.
Essential Amino Acids ✅✅Nine amino acids obtained only from food.
Non-Essential Amino Acids ✅✅Eleven amino acids synthesized in the body.
Complete Proteins ✅✅Contain all essential amino acids; animal sources.
Incomplete Proteins ✅✅Lack one or more essential amino acids; plant sources.
Food Sources of Protein ✅✅Includes animal and plant-based foods.
Energy Dense Foods ✅✅High in fat, low in nutrients.
Fats ✅✅Macronutrient providing energy; 37 kJ per gram.
Cholesterol ✅✅Substance affected by different types of fats.
Monounsaturated Fats ✅✅Lower LDL cholesterol; found in olive oil.
Polyunsaturated Fats ✅✅Increase HDL cholesterol; found in oily fish.
Saturated Fats ✅✅Solid at room temperature; raise LDL cholesterol.
Trans Fats ✅✅Increase LDL, decrease HDL; found in processed foods.
Water ✅✅Essential for chemical reactions and body function.
Daily Water Intake (Women) ✅✅~2L or 8 cups per day.
Daily Water Intake (Men) ✅✅~2.6L or 10 cups per day.
