Functions of Nutrients
What is the function of carbohydrates?
For energy
What change could you make to whole milk and what dietary goal would it meet?
Change to skimmed milk to reduce fat
What happens if you eat too much fat?
Can lead to weight gain/obesity
Can lead to CHD
Can lead to type 2 diabetes
Name 2 dietary goals you should decrease
Fat, salt, sugar, red/process meats, calories
How can you increase fibre in the diet?
- Change to wholemeal e.g. bread, pasta rice
- Leave skin on fruit and veg
- Eat more starchy carbohydrates like oats
Name a function of fat?
What change could you make to bread and what dietary goal would it meet?
Change to wholemeal bread to increase fibre
What happens if you eat too much sugar?
Can convert to fat and lead to weight gain/obesity
Can lead to dental caries/cavities
Name 2 dietary goals you should increase
Fibre, oily fish, fruit & vegetables
How can you decrease fat in the diet?
- Choose lower fat option
- Eat less take aways
- Reduce red meat intake
- Grill food instead of fry
What is the function of protein?
For growth and repair of muscles, cells and tissue
What change could you make to fizzy juice and what dietary goal would it meet?
Change to diet fizzy juice, diluted juice or water, to decrease sugar intake
What happens if you eat too much salt?
Can lead to strokes
Can lead to high blood pressure
Which dietary goal should you only get no more than 6g a day?
Salt
How can you decrease sugar in the diet?
- Choose lower sugar/sugar free option
- Eat less sweets
- Use spices or fruit instead of sugar to add sweetness
Name a function of minerals
Iron - produces red blood cells
Calcium - for healthy bones and teeth
What change could you make to a beef burger and what dietary goal would it meet?
Change to a chicken burger to reduce red and processed meat intake
What happens if you dont have enough minerals? (iron or calcium)
Iron - tired/pale/dizzy
Calcium - weak bones/osteoporosis
Which dietary goal should you get one portion (140g) a week of?
Oily fish
How can you decrease salt in the diet?
- Choose lower salt/salt free options
- Use herbs or spices instead of salt
- Don't add salt to food
- Reduce takeaways or microwave meals
Name a function of vitamins
For your immune system, to protect against heart disease, general health such as eyes or skin
What change could you make to cod and what dietary goal would it meet?
Change to salmon/mackerel/trout/herring to increase oily fish intake
Can increase chances of heart disease/cancer
Weight gain/obesity (high in saturated fat)
Which dietary goal should you get 30g a day of?
Fibre
How can you increase oily fish in the diet?
- Change white fish (cod/haddock etc) to an oily fish (salmon/trout etc)
- Use oily fish instead of chicken in a dish e.g. curry
- Add oily fish to your lunch e.g. salmon on your bagel