Nutrient Facts-Facts about Nutrients-Health Solutions(Channel) 2015


Your body needs Nutrients! But,first you should
know what are nutrients? The nutrient provide nourishment for the body.
This nourishment is in the form of: Number 1: Substances which provide energy.
Number 2: Building blocks for bone, muscle, organs, hormones and blood.
Number 3: Substances needed for processes to occur in the body (like digestion).
Number 4: Substances that protect the body. Nutrients are drawn from a wide variety of
foods and the more varied your diet, the more likely you are to obtain all the nutrients
you need. The 4 Key Nutrients are: Fat,
Saturated Fat, Sugars,
Sodium (salt). There are also some Additional Nutrients:
Protein, Carbohydrates,
Fibre, Vitamins & Minerals. Energy: Energy is not a nutrient but, kilojoules (food
energy) are important for providing energy for your daily activities. Protein, fats and carbohydrates are converted
into energy in different quantities. Vitamins and minerals are also essential nutrients
for the body, but they are not converted into energy. Energy is required to fuel body processes
(metabolism) and physical activity. If we consume more energy than we use for metabolism
and physical activity, the excess is stored as body fat. You need to be sure to balance
the energy you consume through foods with the energy you expend during the day. The
more active you are the more energy you need and vice versa. The reference value for an average adult is
8,700 kJ. Fat: Fat contributes to energy intake and helps
you absorb vital vitamins; therefore a healthy diet should always contain a certain amount
of fat. The two main forms of fat are saturated, predominately from animal sources, and unsaturated,
predominately from vegetable sources. Because fat is a rich source of energy, you
should try and eat no more than your recommended intake. It is also important to choose unsaturated
fats as much as possible, such as those found in oily fish, nuts and seeds, avocado, and
spreads made from sunflower, rapeseed and olive oil. The reference value for fat for an average
adult is 70 grams. Saturated Fat: Too much saturated fat can raise blood cholesterol,
which can increase the risk of heart disease. You should therefore consume no more than
your recommended daily intake. The reference value for saturated fat for
an average adult is 24 grams. Sugars: Sugars are carbohydrates that provide the
body with energy, our body’s fuel. Sugars occur naturally in fruit, vegetables and dairy
foods and are added to foods for flavour, texture and colour. You should aim to consume
no more than your recommended intake and limit foods that are high in added sugars and low
in other nutrients. The reference value for sugars for an average
adult is 90 grams. Sodium (salt): Sodium (salt) is needed for good health; however,
too much can cause adverse health effects through its function of raising blood pressure.
Our diets generally contain far more sodium than we need, due to the level of added salt
in some packaged products. It is important for you to be aware of your sodium intake
for heart health and you should aim to consume no more than your recommended intake. The reference value for sodium for an average
adult is 2,300 milligrams. Protein: Protein is important for the growth and repair
of the body’s cells and for building muscle. It can also be used to provide energy. Animal-based
foods are excellent sources of protein, such as fish, meat, chicken, eggs, milk, cheese
and yoghurt. Good sources of vegetable-based protein include legumes – soybeans, baked
beans, kidney beans, chickpeas and lentils – nuts and seeds. Grain-based foods such
as bread, cereal, rice and pasta also contribute some protein to the diet. It is best to choose
protein-rich foods that are low in saturated fat. The reference value for protein for an average
adult is 50 grams. Carbohydrates: Carbohydrates are the main source of energy
that fuels our body and everything it does, even thinking. Carbohydrates are sugars and
starches.They are found in fruit and some vegetables, dairy foods and grain-based foods
like bread, breakfast cereals, rice and pasta.Eat some grain-based foods that are wholegrain
or high in fibre every day,to boost your fibre intake. The reference value for carbohydrates (both
complex and simple) for an average adult is 310 grams.

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