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Food Composition: Macro & Micro Nutrients

The document discusses essential nutrients including macronutrients like proteins, fats, and carbohydrates as well as micronutrients like vitamins and minerals. It provides details on the functions and sources of proteins, fats, carbohydrates, fiber, vitamins and minerals. Recommended daily intakes from organizations like WHO are mentioned for various nutrients. Deficiency diseases that can result from not getting enough of certain water soluble vitamins are also outlined.

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68 views11 pages

Food Composition: Macro & Micro Nutrients

The document discusses essential nutrients including macronutrients like proteins, fats, and carbohydrates as well as micronutrients like vitamins and minerals. It provides details on the functions and sources of proteins, fats, carbohydrates, fiber, vitamins and minerals. Recommended daily intakes from organizations like WHO are mentioned for various nutrients. Deficiency diseases that can result from not getting enough of certain water soluble vitamins are also outlined.

Uploaded by

basma yahya
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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SHAW ACADEMY NOTES

Diploma in Personal
Nutrition
Lesson 2 – Food composition – macro and micro nutrients

 Essential nutrients for life include: fats, proteins, carbohydrates, water, roughage
(fibre), vitamins and minerals
 The macronutrients are required in large amounts and include: fats, proteins and
carbohydrates
 The micronutrients are required in much smaller amounts

Protein

 Protein is required for growth and repair of tissue as well acting as: enzymes,
carriers, hormones, immunity, buffering, etc…
 Proteins are made of chains of amino acids called polypeptides and amino acids
can be classified as either essential, conditionally essential or non-essential. There
are 21 in total.
 WHO recommends a daily intake of 0.75g of protein / kg body weight
 Protein can be found in animal derived sources (high biological value) and plant
derived sources (low biological value)
 Protein sources include:

Fat

 The functions of fat include: an energy supply for cells 9Kcals/ g (38 KJ), to provide
essential fatty acids, to act as a carrier for fat soluble vitamins (A,D,E,K) and
antioxidants, to insulate the body and provide a reserve of energy, to protect the
organs, to form brain tissues, nerves cell membranes, required for making
hormones and prostaglandins
 (WHO) recommend a daily fat intake of 20-35% dietary energy
 Sources of fat include: meat, fish, eggs, oils, nuts and seeds, some fruits and
vegetables and many processed foods

Carbohydrates

 The functions of carbohydrate include:


 primary source of energy especially for the brain and nervous system, WHO RDA
– 35 – 50% of dietary energy, protein sparing role, prevention of ketosis,
maintenance of blood glucose levels
 Carbohydrates can be simple (sugars) or complex (starch and cellulose) in nature
 Insoluble fibre passes through the body undigested and prevents constipation
 Soluble fibre helps to lower bad cholesterol

Grams of fibre in food

Micronutrients include both vitamins and


minerals
 Vitamins can be either water soluble (B and C) or fat soluble (A, D, E and K)
Water soluble vitamins are outlined below

 Deficiencies of water soluble vitamins include: Beri-Beri (B1 – Thiamine),


Ariboflavinosis (B2 Riboflavin), Pellagra (Niacin), Spina Bifida / Megaloblastic
anaemia (Folate) and Scurvy (Vitamin C)
 Minerals include: Calcium, phosphorous, magnesium, sodium, potassium, iron,
zinc, copper, chromium, manganese, selenium, fluoride, Iodine
Notes

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Thank YOU
THANK You

ACADEMY

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