Nutrition
Nutrition is made up from macronutrients and micronutrients. In a regular diet of a male the
calorie intake for a male would be 2500Kcal a day whereas for a woman would be 2000Kcal.
Nutrition is important as it can prevent diseases and promote health.
Macronutrients
Macronutrients should be eaten in larger quantities these include carbohydrates, proteins
and fats. 50-60% of your days intake of food should be carbohydrates as they provide
energy and can be stored in the muscles. Whereas protein has an overall percentage
between 12-20%, protein helps growth and repair in muscles. Fats should be 30% of your
days intake because it provides short burst of energy.
Micronutrients
Micronutrients include vitamins and minerals which the body requires to maintain good
health. Vitamins are needed for energy production, immune function and blood clotting and
minerals help growth and bone health.
Carbohydrates
Carbohydrates can be split into two different groups. Simple and Complex. Simple
carbohydrates are broken down by the body quickly resulting in a quick release of energy.
Foods such as brown sugar, glucose and jelly babies. Complex carbohydrates are starchy
foods such as pasta and rice. 1g of carbohydrates will result in 4Kcal of energy.
Proteins
Proteins are made up of chains of amino acids. Each chain is made up of 20 amino acids - 8
of the 20 are essential amino acids which must come from food. The other 12 are non
essential which must be combined with the essential protein. 1g of carbohydrates will result
in 4Kcal of energy.
Fats
Fats are also split into two categories: saturated and unsaturated. Saturated fats are only
saturated fatty acids at which is solid at room temperature. Examples include butter, palm oil
and coconut oil. These tend to raise your cholesterol in your blood. Unsaturated fats help
keep the heart healthy and reduce the risk of heart disease and stroke. The best
unsaturated fats are avocados, olives and nuts. 1g of fats will result in 9Kcal of energy.
Vitamins
They are consumed in smaller quantities as the body struggles to synthesized by the body.
Nutrition is made up from macronutrients and micronutrients. In a regular diet of a male the
calorie intake for a male would be 2500Kcal a day whereas for a woman would be 2000Kcal.
Nutrition is important as it can prevent diseases and promote health.
Macronutrients
Macronutrients should be eaten in larger quantities these include carbohydrates, proteins
and fats. 50-60% of your days intake of food should be carbohydrates as they provide
energy and can be stored in the muscles. Whereas protein has an overall percentage
between 12-20%, protein helps growth and repair in muscles. Fats should be 30% of your
days intake because it provides short burst of energy.
Micronutrients
Micronutrients include vitamins and minerals which the body requires to maintain good
health. Vitamins are needed for energy production, immune function and blood clotting and
minerals help growth and bone health.
Carbohydrates
Carbohydrates can be split into two different groups. Simple and Complex. Simple
carbohydrates are broken down by the body quickly resulting in a quick release of energy.
Foods such as brown sugar, glucose and jelly babies. Complex carbohydrates are starchy
foods such as pasta and rice. 1g of carbohydrates will result in 4Kcal of energy.
Proteins
Proteins are made up of chains of amino acids. Each chain is made up of 20 amino acids - 8
of the 20 are essential amino acids which must come from food. The other 12 are non
essential which must be combined with the essential protein. 1g of carbohydrates will result
in 4Kcal of energy.
Fats
Fats are also split into two categories: saturated and unsaturated. Saturated fats are only
saturated fatty acids at which is solid at room temperature. Examples include butter, palm oil
and coconut oil. These tend to raise your cholesterol in your blood. Unsaturated fats help
keep the heart healthy and reduce the risk of heart disease and stroke. The best
unsaturated fats are avocados, olives and nuts. 1g of fats will result in 9Kcal of energy.
Vitamins
They are consumed in smaller quantities as the body struggles to synthesized by the body.
