Some Facts About Nutrition and Food

Water

60-70 percent of our total body weight is water. Water is needed to store glucose for energy. Each Day Our body needs on average 2 to 5 litres of water to maintain healthy bodily functions.

Minerals For Our Body

Physical movement is impossible without minerals. Deficiencies in iron or calcium can result in low energy and tiredness. Minerals can be found in Meat, animal products, fruit, vegetables and grains.

Vitamins Required

Vitamins are essential for everyone. Each vitamin is responsible for a specific role within your body ranging from fat metabolism through to night vision. By eating a healthy balanced diet including foods from each of the five food groups you will supply your body with sufficient vitamin levels.

Fats

Fats are responsible for carrying fat soluble vitamins such as vitamins A, D, E and K, they are a source of the essential fatty acids which maintain the functioning of cell membranes, and are a source of concentrated energy for your body. Like all nutrients, fats are essential, that is the right types and amounts. Try to avoid Saturated fats like butter, bacon fat, cream, mayonnaise and full fat dairy products. Fats should make up 20 percent of your daily caloric intake.

Carbohydrates

Carbohydrates are our main source of energy. There are two types of carbohydrates, simple sugars and complex carbohydrates.

The main types of simple sugars are:

* glucose (found in all plants and animals),
* fructose (ie fruits and honey),
* sucrose (ie table sugar) and
* lactose (ie dairy products).

Although these simple sugars are sweet in taste, they provide little to no other nutrients.

Complex carbohydrates are primarily found in grains, legumes and plants. They consist of three or more simple sugars bound together ie starch is the result of many glucose molecules grouped together. Complex Carbohydrates are harder for the body to breakdown ready for digestion therefore providing a slow, even flow of energy.

Proteins Needed

Proteins are made up from amino acids. Protein is essential within the body to provide the amino acids responsible for muscle growth and maintenance of body tissues.

Our diet provides us with two main sources of protein - animal proteins and plant proteins. Animal sources of protein include meat, fish, poultry, milk, eggs and milk products. Plant sources of protein include legumes, nuts, seeds, cereal and breads.

Amino acids are not stored by the body in any large amounts, so it is vital that we eat enough protein each day to provide the body with the essential amino acids needed. Each adult should consume 1g of protein for each kg of body weight (therefore if you are 60kg you should consume 60g of protein per day).