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289560952500Water:FactsWater contains no energy value. 6 to 8 glasses of water are recommended for good health.Vegetables and fruit contain a 95% water.Bottled water often contains trace minerals and is sometimes fortified with calcium and chloride.Water acts as a lubricant for joints and membranes.Water regulates body temperature.Water provides the basis of the body's transport system, carrying nutrients to all the cells.Foods that contain a lot water-Watermelon-Celery-Cucumber-LettuceHealth BenefitsAn adequate water intake prevents bladder infections, constipation and arthritis.Water keeps the body hydrated and is necessary for cell metabolism.IronIron is a micronutrient and a mineralIt’s function is the formation of red blood cells and prevents tiredness and anaemiaComponent of many enzymesFound in meat, egg yolk, legumes, wholemeal bread and cereals, green leafy vegetables, fish, liver and chickenIron deficiencies cause anaemiaOverconsumption causes dizziness, fatigue and headachesLinks with Vitamin C to aid iron absorption into the bloodstreamFolateFunctions in the bodyMetabolism of proteinFormation of red blood cellsRich food sourcesLegumes, meat, liver, poultry, fish, nuts, wholegrain breads and cereals, vegetablesPossible effects of deficiency Skin disordersAnaemiaConvulsionsPossible effects of overdoseNerve changes causing impaired sensation in the hands and feet Requirements are highest during periods of growth, such as childhood and in pregnancy, because the folate’s role in the production of cells. FibreDietary fibre refers to those parts of plant food not able to be fully digested in the gut.Fibre can be grouped into two types:Soluble or jelly type fibresInsoluble or woody fibresInsolublePectin Guar gumFound in cereals, bran, fruits, vegetables, legumes.SolubleCelluloseHemicelluloseLigninFound in oats, barley, fruits, legumes, vegetables.Fibre is found only in plant foods such as cereals, especially wholegrain cereals. Legumes, fruits, vegetables, nuts and seeds.So the three main sources that fibre is found is in FruitVegetablesLegumesHealth risks:Short-term health consequencesSome short-term health consequences of not receiving enough fibre are; Constipation – small, hard and dry faecal matter that is difficult to passHaemorrhoids – varicose veins of the anusLong-term health consequencesSome long term health consequences of not having the recommended amount of fibre or having a low fibre diet are things such as; Diverticulitis – small hernias of the digestive tract caused by long-term constipation,Irritable bowel syndrome – pain, flatulence and bloating of the abdomen, Overweight and obesity – carrying too much body fatCoronary heart disease – a narrowing of the arteries due to fatty deposits, Diabetes – a condition characterised by too much glucose in the blood Colon cancer – cancer of the large intestine.Health benefitsFiber promotes weight lossFiber is good for your heartFiber deters Type 2 diabetesFiber combats cancerFiber improves your dietProvides fullness for longerCalcium overview Overview; ? Calcium is needed by the body for the production of strong and healthy bones and teeth, especially during child hood and adolescence. ? Calcium combined with other nutrients builds up the skeleton. Even when growing stops calcium is needed for bone strength and maintenance. ? Calcium is important for pregnant women and especially for pregnant teenagers.? If calcium stores are low in pregnant women, her calcium stores will be used to supply the growing baby. ? Calcium has many functions in the body; it creates a hard structure of bones and teeth, helps with muscle contractions, never functioning, and the prevention of rickets and osteoporosis.? Sources of calciumFood sources that are high in calcium are - Milk, firm cheese, yoghurt Bones of small fishWholegrain breads and cereals Soy drinks LegumesPrawns Almond BroccoliDried figs ? Recommended dietary intake for boys / girls aged 14 - 18years is 1,300 mgIodine Overview:The role of iodine in the body is thyroid gland functioning. Thyroid hormones are required for normal growth and development of tissues and maturation of our bodies. The body does not make iodine, so it is essential in the dietGood food sources are:SeafoodIodised saltPlant food when the soil is not iodine deficientIodine deficiency can cause a number of disorders-Goiter: This causes an enlarged thyroid gland, symptoms include, dry skin, fatigue and hair lossCretinism: Iodine deficiency during pregnancy can lead to cretinism in infants. BMRDefinition: BMR refers to the minimum amount of energy in the form of?calories?that your body requires to complete its normal functions, such as breathing, breaking down food, and keeping your heart and brain working. Age, gender, weight, and physical activity directly effect on basal metabolic rate.Body Size: Larger body has a higher BMR than a person with a smaller bodyBody Fat: Fatty tissue has a lower BMR than muscle tissue, so a person with a lot of muscle and not much fat will need more energy than a person with a lot of body fat and not much muscle.Hormones: Excess hormones from the thyroid gland increase the BMRIllness: High body temperature increases BMR, so more energy is neededFasting: Reduces BMR so less energy is needed, when people fast it means they are losing weight, the body then responds by requiring less energy, making it even more difficult to burn off kilojoules. Once stopped the BMR stays low so then the person puts on weight.Drugs: Caffeine and Smoking slightly increase BMRExercise: Physical activity increases BMR, as well as using energy to complete the activity also, so people how are very active will need high levels of energy.What is protein?Protein is the nutrient made up of the elements carbon, hydrogen, oxygen and nitrogen. It is the only nutrients that supply the body with nitrogen. It is essential for life as all living cells are made up of protein. The elements form chemical substances called Amino acids. There is eight amino acids (essential amino acids) that can’t be made by the body and has to be consumed through food. The other amino acids (non-essential amino acids) can be made by the body.Protein comes in two forms complete and incomplete proteins Complete Protein foodsIncomplete Protein foodsMeatBaked BeansMilkBreadCheeseBreakfast Cereals EggsRiceFishPotatoesSoy beansPeasHow much protein? The amount of protein depends on our age, size, gender, and level of activity. For example, Boys aged 14-18 years are recommended to have 65 grams of protein a day (this is from their recommended dietary intake)It is recommended that 15 to 25 % of your total energy comes from protein. Why do we need Protein?Growth, maintenance and repair of every cell in the bodyProduction of enzymes, hormones and the cellular material known as genes. Also as a secondary source of energy (e.g. if there is insufficient supply of carbs and fat in the body)Nutrients Density/ Energy DensityNutrient DensityDefinition: Amount of a nutrient in the food relative to the food’s energy value.Nutrient density = nutrient in 100g/energy in 100g m RDI for nutrient/RDI energyNutrient dense foods contain many different nutrients without having a high kilojoule value. Sugars and fats which are added to foods lower its nutrient density.A boiled potato that weighs 100g has 21mg of vitamin C and an energy value of 278kJ – this is approximately 8mg of vitamin C per 100g.Energy DensityDefinition: Refers to the number of kilojoules per gram of a food.Fat is the most energy dense, providing 37kJ/gAlcohol provides 29kJ/gCarbohydrate provides 16kJ/gProtein provides 17kJ/gWater provides 0kJ/gThis means energy density depends on the amounts of fat, protein, carbohydrate and water in the food. The more kilojoules per gram of food, the higher its energy density.Empty kilojoule foods are foods which have very low or no nutrients in them, but are high in kilojoules (energy). For example soft drinks, chocolate and potato chips.GIprovides a measure of how quickly?blood sugar?levels rise after eating a particular type of food. The Glycemic index ranks foods containing carbohydrates based on how quickly the carbohydrates raise blood sugar levels.Glucose (sugar) is assigned a Glycemic Index of 100.? Various foods are tested in sample sizes of 50 grams of carbohydrates against 50 grams of glucose and the degree to which blood sugar is raised is calculated.?Roasted and salted peanuts14Low-fat yoghurt with sweetener14Cherries22Grapefruit25Pearl barley25Red lentils26Whole milk27examples of low GI foodsThe GI index is used to help those people that are affected by the disease diabetes. It is used because the GI index helps them see what foods are Low GI (low in carbs) which helps them know what will/ will not affect the disease.PotassiumPotassium is a nutrient which is found in nuts, dried fruits, raw vegetables, yeast extract, instant coffee, bran, meat and fish. It has a few functions in the body these are, balances the fluid in the body, its part of many enzyme systems, controls nerve impulses and it counteracts the effects of sodium on blood pressure so diets high in potassium help in improving blood pressureMen should be consuming 3800mg a day and women 2800mg a dayPotassium deficiency or hypokalemia produces symptoms such as muscle cramps, spasms and weakness, paralysis, abdominal pain and cramps, heart palpitations, dizziness, fainting, extreme thirst, numbness in hands and feet. Sodium:Overview: Sodium is a mineral, an essential nutrient. It works closely with potassium to perform a number of functions throughout the body.Functions:-It helps to maintain blood volume, regulate the balance of water in the cells, and keep nerves functioning.-The kidneys control sodium balance by increasing or decreasing sodium in the urine. -Controls the uptake of glucose in the stomach and body cells where it is used for energy-Important for the work of the pancreas -The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nervesImbalance;If a sodium level in the blood that is too low is dangerous and can cause seizures and coma. When there is a sodium imbalance the water balance in the body is upset.Hypertension is a technical term for high blood pressure and is formed by high sodium levels by salt. Sources of sodium include; meat, fish, eggs, dairy food, green vegetables. We often add sodium to our foods in the form of salt during cooking or at the table. -One teaspoon of salt contains about 2,300 milligrams of sodium, more than four times the amount the body requires per day. ................
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