Converted to glucose, which can be used by our body as a source of energy, to keep our muscles and organs working. - Function of Carbohydrate, Found in wholegrain foods, such as rice, pasta and bread and starchy vegetables such as beetroot, sweetcorn, potato and peas. - Food Sources of Complex Carbohydrate , Found in a variety of natural food sources including fruit, vegetables and milk, but can also be added to processed foods for example cake and chocolate bars. - Food Sources of Simple Carbohydrates, 45-70% (consumption of simple sugars should be limited) - Reference Nutrient Intake for Carbohydrate (% of Daily Intake), A core component of muscle and bone tissue, involved in muscle growth and repair, necessary for muscular contraction. - Function of Protein, Meat, fish, dairy products, eggs, nuts and soya, beans, peas and lentils. Smaller amounts are also found in grains and cereals. - Food Sources of Protein, 10-35% - Reference Nutrient Intake for Protein (% of Daily Intake), Provide a concentrated energy source, forming the body’s largest potential energy source. Protect and cushion the vital organs, act as a heat insulator and provide buoyancy. A source of fat-soluble vitamins. - Function of Fat, Processed meat products, including sausages and pies, butter, cheese, ice cream, chocolate, biscuits, cakes, and pastries etc. - Food Sources of Saturated (Bad) Fat, Olive oil, rapeseed oil and spreads made from these oils, avocados, some nuts, such as almonds, brazils, and peanuts. - Food Sources of Unsaturated (Good) Fat, <30% (Men should not eat more than 30g of saturated fat a day and women should not eat more than 20g of saturated fat a day. - Reference Nutrient Intake for Fat (% of Daily Intake), Helps with the normal functioning of the eyes and respiratory tract - Function of Vitamin A, Plays an essential role in releasing energy from foods - Function of Vitamin B, Essential for the formation and healthy functioning collagen (major component of skin, bone and connective tissue) and a stimulant for the body’s defence mechanisms - Function of Vitamin C, Helps with the absorption of calcium and phosphorus to aid bone health - Function of Vitamin D, Green vegetables and carrots - Food Sources of Vitamin A, Lean meats, eggs, cereals, wholegrains and milk - Food Sources of Vitamin B, Vegetables and citrus fruits - Food Sources of Vitamin C, Oily fish, eggs, margarine - Food Sources of Vitamin D,

Diet - Macronutrients and Micronutrients

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