SOME ESSENTIAL FOOD FACTS

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What is protein?

Protein is made up of amino acids, arranged in various configurations. Of the 22 different amino acids, eights are essential. This means they must be provided in the diet, as the body can't synthesize them.

Depending on how many of these eight essential amino acids are within the molecular configuration of the protein, the value or quality of the protein can be established.

Animal proteins such as meat, poultry, fish, milk and eggs are high quality proteins because they contain all eight essential amino acids.

Plant sources such as beans, pulses, nuts and lentils are lower quality proteins as they lack certain essential amino acids. A vegetarian is able to achieve a high quality protein diet by mixing protein sources. For example, cereals are low in the amino acid lysine and rich in methionine.

Pulses are rich in methionine but low in lysine, so a combination of these foods will increase the overall biological values of the proteins. This is called protein complementation.

Eat proteins that are low in saturated fat (poultry, fish, pulses)

What is carbohydrate?

Carbohydrates are our main source of energy. They are broken down into two types: sugars and starches. Sugared carbohydrates include fruits, cakes, confectionary and drinks. Starch carbohydrates include vegetables, potatoes, pasta and rice.

Carbohydrates are the primary source for the production of adenosine tri-phosphate, which includes blood glucose, the exclusive energy source for the central nervous system. Liver and muscle tissue also store carbohydrate in many forms of glucose, linked together to form glycogen molecules.

Eat carbohydrates derived from starch, such as vegetables, pasta and rice Carbohydrates should make up 60% or more of your daily calorific intake
Complex carbohydrates (starch) are a good source of dietary fibre 1g of carbohydrate provides 4 kcal of energy

What is fibre?

Fibre is a complex carbohydrate that cannot by digested by the body. It passes through the digestive tract providing bulk and aiding in limination of the stool. It is essential for a health digestive system and prevents certain diseases such as colon cancer and irritable bowel
syndrome.

Fibre is found in cereals, wholegrain products, fruit and vegetables. Daily requirements of fibre are between 25g - 50g. The average person in the UK consumes around 10 - 20g per day

What is fat?

Fats are basically found in two forms: Saturated and unsaturated. Saturated fats are solid at room temperature and come primarily animal sources such as beef, pork, lamb and dairy products. Vegetable sources that are high in saturated fat include palm oil, coconut oil and cocoa butter.

Unsaturated fats, which are liquid at room temperature, include vegetable oils, canola, corn, rapeseed and peanut oil.

Saturated fats contribute to increasing low-
density lipoproteins, cholesterol, which can lead to a number of heart and artery diseases.

Fats rich in omega 3 and 6 (essential fatty acids) will lower LDL and sometimes increase high-density lipoproteins (HDL). Dietary fats will also be more readily stored as body fat that protein and carbohydrate.

Keep your daily fat intake to around 15 - 25% of your daily calorie intake Eat fats containing essential fatty acids such as fish, sesame seeds, pumpkin seeds and olive oil.
For fat loss, maintain 20% of your diet from good fat sources.
1g of fat provides 9 kcal of energy

What are vitamins and minerals?

Vitamins are organic substances required by the body in small amounts for healthy functioning and metabolic regulation. There are 14 known vitamins found in various food sources.

Remember Vitamins in foods are a better source than supplementation forms.

Minerals are inorganic compounds such as calcium, potassium, magnesium, zinc, copper, iron and selenium. Minerals are found also in foods and do not need supplementing in most cases. However, deficiency in iron can lead to anaemia and calcium deficiency may lead to osteoporosis.
Vitamin and mineral tables provide all requirements and food source information.

A well balanced diet, rich in vegetables and fruits should provide the majority of vitamins and
minerals needed. On food labels, the recommended daily allowance (RDA) is shown.

These are guidelines from the World Health Organisation (WHO):

A simple one-a-day multivitamin with minerals can be beneficial if you have a reduced calorie intake.
Excess vitamins are excreted from the body in urea when you pass water.
Supplementing in single vitamins may lead to deficiencies in other vitamins as they share the same receptor sites for absorption. Vitamins and minerals do not contain calories therefore they will not provide energy.

Dieting
Fats and cholesterol
Herbs an Spices
vitamins<
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