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Macronutrients

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What does food consist of?

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Food is made up of substances called nutrients.

There are two types of nutrients: macronutrients and micronutrients.

We also need water and dietary fibre (Non-starch polysaccharides or NSP).

Our diet is what we eat and drink.

What do we need food for?

to keep us alive to avoid hunger, starvation and malnutrition to give us energy so our bodies can grow and repair to maintain health and fight disease eating is part of our society and culture. *

Why do we need Protein?

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Protein provides the building blocks for growth and repair of our bodies e.g. our hair

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Protein can also be used as an energy source but usually only when energy sources from carbohydrates have been used up.

our muscles

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Here in Britain 16% of our energy comes from Protein. *

Amino Acids

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Proteins are made from twenty amino acids. Our bodies make eleven dispensable or non-essential amino acids. We cannot make the other nine indispensable or essential amino acids.

Only children cannot make enough of the amino acid Histidine.

We must get the essential amino acids from our diet. *

Proteins

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Good sources of protein are found in foods from both animal and plant origin.

Vegetables This pie chart shows where 5% Potatoes 4% our sources of protein come Eggs 3% from in the UK.

Other 6% These sources are likely to be processed and included in other products.

Fish 7% Milk 16% Cereals 23% What are the sources of protein in Spaghetti Bolognese or in a quiche? * Meat 36%

Why Have Beans and Toast?

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Plants (except Soya) do not contain all the essential amino acids. Plant sources of protein are said to have a low biological value (LBV); but by choosing a good combination of ingredients you can get a better meal (higher biological value).

Putting a cereal and a pulse together can give a higher biological value. Beans on toast or lentil soup and bread are good examples of complementary protein meals.

Do we have to eat animal or animal products for our protein needs? *

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Meat Replacements

Some people prefer not to eat meat or other proteins from animals.

Novel proteins have been developed as alternative sources of protein. e.g.

Tofu is made from curdling Soya milk TVP (textured vegetable protein) from Soya bean flour Quorn from a tiny mushroom like plant called myco-protein. Why might these products be seen as “healthy” options? *

How Does Quorn Compare?

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The graph compares Quorn with other protein sources.

Which has the most protein? Which has the least protein?

Which has the most fat?

Are baked potatoes a good source of protein?

g/100g 15 10 5 0 35 30 25 20 What are the advantages of Quorn?

What are the disadvantages of Quorn? * 12.3

3.2

1.8

24.8

5.4

1.8

23.1

15.2

0 Protein Fat Carbohydrates 3.9

0.2

31.7

Carbohydrates

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There are two types of carbohydrates; sugars and starches. The sugar you buy in the shop is made from sugar cane or sugar beet.

Sugar is also found in fruit, vegetables and milk.

Starches are found in cereals e.g. wheat and rice, pulses (peas, beans and lentils) and vegetables. Sugars are easily released into the bloodstream and give instant energy.

Starches are complex carbohydrates and release their sugar molecules at a much slower rate.

Why do we need carbohydrates? *

Starches or Sugars?

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Why should this boy eat foods rich in complex carbohydrates rather than simple sugars?

They fill us up so we don’t feel the need to snack and eat so many fatty or sugary foods.

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They contain other nutrients as well as carbohydrate.

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They keep blood-sugar and energy levels constant.

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They contain dietary fibre (NSP) particularly wholemeal and high fibre foods for a healthy digestive system.

Sources of Carbohydrates

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Where do we get our carbohydrates from?

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The pie chart shows the food types that provide the average daily carbohydrate intake in the UK.

Milk Meats produce 5% 6% Sweets & Jams 9% Which is likely to be the best source of complex carbohydrates? * Fruit & Veg 9% Drinks 10% Other foods 4% Savouries 12%

Cereal & cereal products 45%

Types of sugar

Extrinsic or milk sugar (lactose).

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There are different types of sugar

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NME has little nutritional value apart from providing energy and are referred to as empty calories.

NME is added to many foods. It is called hidden sugar as we are often not aware that it is included.

How can we cut down on the amounts of hidden sugars in our diet? * Non-milk extrinsic sugar (NME) table sugar (sucrose).

Intrinsic , found in unprocessed food e.g. fruit and vegetables (fructose).

Tooth Decay

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All types of sugar can cause tooth decay or dental caries although table sugar (sucrose) is most damaging.

Bacteria in dental plaque feed on sugar, producing acid which attacks tooth enamel.

Saliva helps to neutralize acid but this takes about 20-30 minutes.

How can we avoid dental caries?

Eat less sugary food.

Reduce exposure time of teeth to sugar.

If you must snack on sweet foods, do it all in one go.

Avoid sticky chewy foods that stay in the mouth.

Brush twice a day and go to the dentist.

Realise your teeth have to last your life.*

Fat Facts

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Fat is a good source of energy (although very concentrated).

Fat provides us with vitamins A and D and essential fatty acids.

The body needs fat. Fat under the skin helps keep us warm. Fat around our major organs protects them from damage.

Fat is part of the structure of body cells. *

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What are Fats?

Fats are made from carbon, hydrogen and oxygen.

They can be either solid or liquid.

They contain fatty acids.

There are three main types of fatty acids, classified according to their molecular structure.

Saturated fatty acids (e.g.Stearic) Monounsaturates (e.g. Oleic) Polyunsaturates (e.g. Linoleic) Oleic and Linoleic are both unsaturated fatty acids .

Most fats contain a mixture but some foods have a greater proportion of one type of fatty acid. *

Fatty Acid Examples

Choosing Fats

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These cakes, are high in saturated fatty acids. Fatty meats, other milk dairy products and eggs are also high in saturated fatty acids.

Saturated fatty acids are also “hidden” fats in processed and take-away food, e.g. cakes, meat pies, chocolate, biscuits, sausages, burgers.

Saturated fatty acids are linked to heart disease.

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This mackerel dish with almonds is high in unsaturated fatty acids.

The dish includes vegetable oils, oily fish, soft vegetable margarine and nuts.

These are the main sources of essential fatty acids to keep body tissue healthy. *

Cholesterol

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Cholesterol is made in the liver using the fat we eat.

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Eating foods that are high in saturated fat can increase blood cholesterol levels which can contribute to coronary heart disease.

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It is essential that fats are included in our diet but eating too much fat can lead to obesity and heart disease. *

 Macronutrients  Micronutrients  Non essential amino acids  Essential amino acids  Low biological value  Pulses  Novel proteins

Vocabulary

 Complex carbohydrates  Extrinsic sugars  Non milk extrinsic sugars  Intrinsic sugars  Dental caries  Saturated fatty acids  Unsaturated fatty acids * © ORCA Education Limited (2005) and suppliers, all rights reserved

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Transcript Document

Macronutrients

What does food consist of?

Why do we need Protein?

Amino Acids

Proteins

Why Have Beans and Toast?

Meat Replacements

How Does Quorn Compare?

Carbohydrates

Starches or Sugars?

Sources of Carbohydrates

Types of sugar

Tooth Decay

Fat Facts

What are Fats?

Choosing Fats

Cholesterol

Vocabulary

The Task

You can enter here a task for your students.

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