Lesson 2 – Food composition – macro and micro nutrients

• Essential nutrients for life include: fats, proteins, carbohydrates, water,

roughage (fibre), vitamins and minerals

• The macronutrients are required in large amounts and include: fats,

proteins and carbohydrates

• The micronutrients are required in much smaller amounts

Protein

• Protein is required for growth and repair of tissue as well acting as:
enzymes, carriers, hormones, immunity, buffering, etc…

• Proteins are made of chains of amino acids called polypeptides and amino
acids can be classified as either essential, conditionally essential or
non-essential. There are 21 in total.

• WHO recommends a daily intake of 0.75g of protein / kg body weight

• Protein can be found in animal derived sources (high biological value) and
plant derived sources (low biological value)

• Protein sources include:

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Fat

• The functions of fat include: an energy supply for cells 9Kcals/ g (38 KJ), to
provide essential fatty acids, to act as a carrier for fat soluble vitamins
(A,D,E,K) and antioxidants, to insulate the body and provide a reserve of
energy, to protect the organs, to form brain tissues, nerves cell membranes,
required for making hormones and prostaglandins

• (WHO) recommend a daily fat intake of 20-35% dietary energy

• Sources of fat include: meat, fish, eggs, oils, nuts and seeds, some fruits
and vegetables and many processed foods

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Carbohydrates

• The functions of carbohydrate include:

• primary source of energy especially for the brain and nervous system, WHO
RDA – 35 – 50% of dietary energy, protein sparing role, prevention of
ketosis, maintenance of blood glucose levels

• Carbohydrates can be simple (sugars) or complex (starch and cellulose) in

nature

• Insoluble fibre passes through the body undigested and prevents

constipation

• Soluble fibre helps to lower bad cholesterol

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Grams of fibre in food

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Micronutrients include both vitamins and minerals

• Vitamins can be either water soluble (B and C) or fat soluble (A, D, E and K)

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Water soluble vitamins are outlined below

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• Deficiencies of water soluble vitamins include: Beri-Beri (B1 – Thiamine),
Ariboflavinosis (B2 Riboflavin), Pellagra (Niacin), Spina Bifida /
Megaloblastic anaemia (Folate) and Scurvy (Vitamin C)

• Minerals include: Calcium, phosphorous, magnesium, sodium, potassium,

iron, zinc, copper, chromium, manganese, selenium, fluoride, Iodine

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