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Name: Date: Macronutrients, fibre and water Macronutrients Protein Carbohydrate Fat Macronutrients provide energy. The • Made up of building blocks called All types of carbohydrate are compounds of Sources of fat include: macronutrients are: amino acids. carbon, hydrogen and oxygen. They can be • saturated fat; • carbohydrate; • There are 20 amino acids found in divided into three main groups according to • monounsaturated fat; • protein; protein. the size of the molecule. • polyunsaturated fat. Key terms • Eight amino acids have to be Dietary reference values: Estimated dietary • fat. provided by the diet (called These three types are: Fats can be saturated, when they have requirements for particular groups of the Macronutrients are measured in essential amino acids). • monosaccharides (e.g. glucose); no double bonds, monounsaturated, population. grams (g). • disaccharides (e.g. lactose); when they have one double bond, or Essential amino acids: 8 of the different The essential amino acids (EAAs) are • polysaccharide (e.g. sucrose). polyunsaturated, when they have more amino acids found in proteins from plants and Alcohol isoleucine, leucine, lysine, methionine, than one double bond. animals that have to be provided by the diet. Alcohol is not considered a nutrient, phenylalanine, threonine, tryptophan The two types main of carbohydrate that Macronutrients: Nutrients needed to provide but is a source of energy in the diet. and valine. provide dietary energy are starch and Recommendations energy and as the building blocks for growth In young children, additional amino sugars. Dietary fibre is also a type of • <35% energy, Saturated fat <11% and maintenance of the body. The government recommends no acids, e.g. histidine and tyrosine, are carbohydrate. energy. Protein complementation: Combining more than 14 units of alcohol per sometimes considered to be essential A high saturated fat intake is linked different protein types at the same meal to Starchy carbohydrate is an important ensure all EAAs are ingested. week for both men and women. (or ‘conditionally essential’) because source of energy. with high blood cholesterol levels. Reference Intakes: Guidelines for the they may be unable to make enough to maximum amount of nutrients consumed. meet their needs. Energy from food Starchy foods - we should be choosing Sources: • Energy intake is measured in Recommendations wholegrain versions of starchy foods where Saturated fat: fatty cuts of meat; skin Hydration joules (J) or kilojoules (kJ), but • 0.75g/kg bodyweight/day in adults. possible. of poultry; butter; hard cheese; • Aim to drink 6-8 glasses of fluid every many people are more familiar biscuits, cakes and pastries; chocolate. day. with Calories (kcal). Sources: Recommendations Monounsaturated fat: edible oils • Water, lower fat milk and sugar-free • Different macronutrients, and Animal sources: meat; poultry; fish; • Total carbohydrate - around 50% of especially olive oil; avocados; nuts. drinks including tea and coffee all count. alcohol, provide different daily food energy. Polyunsaturated fatty acids: edible • Fruit juice and smoothies also count but amounts of energy. eggs; milk; dairy food. • Free sugars include all sugars added to should be limited to no more than a foods plus sugars naturally present in oils especially sunflower oil; seeds; combined total of 150ml per day. Energy per gram Plant sources: soya; nuts; seeds; honey, syrups and unsweetened fruit margarine; spreadable fats made from Carbohydrate 16kJ (3.75 kcals) pulses, e.g. beans, lentils; mycoprotein. juice (<5% daily food energy). vegetable oils and oily fish. • Fibre is a term used for plant-based 20% of water is provided by food such as Protein 17kJ (4 kcals) carbohydrates that are not digested in Dietary reference values (DRVs) are soups, yogurts, fruit and vegetables. Alcohol 29kJ (7kcals) In young children, additional amino Protein complementation the small intestine (30g/day for adults). a series of estimates of the energy and Fat 37kJ (9 kcals) acids, e.g. histidine and tyrosine, are nutritional requirements of different The other 80% is provided by drinks such as Different food contains different sometimes considered to be essential Fibre groups of healthy people in the UK water, milk and juice. 40 amounts and combinations of amino 37 (or ‘conditionally essential’) because • Dietary fibre is a type of carbohydrate population. They are not acids. recommendations or goals for they may be unable to make enough to found in plant foods. individuals. Drinking too much water can lead to ‘water 30 29 meet their needs. • Food examples include wholegrain Vegans and vegetarians can get all the intoxication’ with potentially life threatening am cereals and cereal products; oats; Reference Intakes are guidelines for hyponatraemia. gr amino acids they need by combining beans; lentils; fruit; vegetables; nuts; the maximum amount of energy r 20 17 17 different protein types at the same and, seeds. (calories), fat, saturated fat, sugars and This is caused when the concentration of peJ meal. This is known as protein k complementation. Dietary fibre helps to: salt consumed in a day (based on a sodium in the blood gets too low. 10 • reduce the risk of heart disease, healthy adult female). diabetes and some cancers; Examples are: • help weight control; Tasks 0 • rice and peas; 1. Create an infographic on macronutrients. Focus on the definition of each nutrient, daily CHO Protein Alcohol Fat • beans on toast; • bulk up stools; recommendations and source. • hummus and pitta bread; • prevent constipation; 2. Keep a food diary for four days and calculate the macronutrients provided per day. • bean chilli served with rice. • improve gut health. http://explorefood.foodafactoflife.org.uk For more information, go to: https://bit.ly/36KUnji © Food – a fact of life 2020 This resource meets the Guidelines for producers and users of school education resources about food. www.foodafactoflife.org.uk
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