Understanding Nutrition

Definitions & key terms

“Nutrition is the biochemical & physiological process by which an organism uses food to support its life.”

 Nutrients are not the same as Food Groups;

·        Nutrients are the chemical components of foods that nourish the body,

·        Food Groups are different categories of foods based on nutritional properties & characteristics.

Nutrients are commonly split into two groups;

·        Macronutrients are the bits that you need a lot of & provide energy (Fibre, Water & Oxygen are also needed in large quantities but don’t provide any energy,

·        Micronutrients are the bits your body needs in smaller quantities.

 

Fibre is technically a non-digestible complex carbohydrate but easiest to think of it as its own group

 

Types of Nutrients

·        Carbohydrates are the body’s main fuel source. Providing energy, supporting brain health, muscle function, breathing, temperature regulation & blood sugar regulation.

There are three types of carbohydrates; Simple Carbs (sugars), Complex Carbs (starches) & Fibre (starches that can’t be digested). As complex carbs are harder to breakdown they fill us up for longer.

Carbohydrates should account for 1/3 of the food you eat.

·        Proteins are used for the growth, repair & maintenance of our bodies (especially bones & muscles). They also support the function & healthy development of our organs, transports nutrients through our body & is essential in helping to fight off infections & keep a healthy immune system.

Proteins can be found in meat, poultry, fish eggs, dairy products but also nuts, seeds, legumes & beans.

Aim to eat 0.8 – 1g of protein per kg of body weight per day.

·        Fats are used for energy, help the body to absorb vitamins & a source of some essential fatty acids.

There are different types of fat & they are not all equal; Saturated Fat, Mono-Unsaturated, Poly-Unsaturated & Trans Fats. Unsaturated fats are considered “good” fats bringing the above health benefits, over consumption of “bad” fats can cause weight gain and raising cholesterol.

·        Vitamins & Minerals are needed in small amounts to function properly. With the exception of Vitamin D you can get all the vitamins & minerals your body needs from a healthy diet.

 

·        Fibre is a form of complex carbohydrate that can’t be digested. Which means that is passes through your digestive system promoting good bowel health & help you absorb more nutrition.

There are two types of fibre; soluble (which lowers cholesterol & blood glucose), & insoluble (promoting healthy bowels).

Kids under 5 should be getting 15g of fibre per day.

 Where to find nutrients at meal times?