Nutrients and their function
Macronutrients
- Carbohydrates: Primary source of energy, stores energy, helps in digestion, and helps to control weight.
- Proteins: Essential for growth and repair of body tissues, helps to produce enzymes, hormones, and antibodies. They can also be used for energy in the absence of carbohydrates.
- Fats: Provide the highest energy content per gram, aids nutrient absorption, body insulation, padding for organs, and contributes to cell health.
Micronutrients
- Vitamins: Facilitate numerous metabolic processes. Different vitamins have specific roles including boosting immunity (Vitamin C), promoting healthy vision (Vitamin A), and aiding in calcium absorption (Vitamin D). - Minerals: Are equally vital for high functioning bodily systems such as the nervous system (sodium), bones and teeth formation (calcium), and red blood cell formation (iron). - Fibre: Known as indigestible carbohydrates, they aid in maintaining bowel health, controlling blood sugar levels, managing weight, and reducing cholesterol levels.
Macronutrient Specifics for Certain Groups
- Pregnant Women: Require an increased intake of protein, certain vitamins and minerals, and extra calories for energy. - Children: Need high protein levels for growth and development, fats for energy and to assist absorption of certain vitamins, and carbohydrates for energy. - Elderly People: May require fewer overall calories but still need to ensure adequate intake of vitamins and minerals.
Water
- Water: Essential for a myriad of bodily functions such as the transportation of nutrients and oxygen, maintaining body temperature, helps digestion and absorption.
Alcohol
- Alcohol: Not a necessary nutrient, but important to mention due to the potential health consequences of overconsumption. It provides 'empty' calories which can lead to weight gain. Long-term abuse can result in liver disease, heart disease, and certain cancers.
Food Choices for Specific Groups
- People with diabetes: Need to regulate carbohydrate intake to manage blood glucose levels and avoid complications.
- Vegans: Must find alternative sources of protein and B12 normally found in animal products, and may need to supplement omega-3 fatty acids.
- People with lactose intolerance: Need to avoid dairy or consume lactose-free variants, and may need to find alternative sources of calcium.
- People with coeliac disease: Should follow a gluten-free diet to prevent harm to their intestinal lining. Gluten is found in wheat, barley, and rye products.