Thank you for taking the time to provide feedback. It will be used to make improvements to this website. Table of contents Introduction Material Background Role of the School Canteen in contributing to a health promoting school Group discussion: What is a healthy school canteen?
Feedback Provide feedback If you would like a response please complete our enquiries form. Find out the difference between saturated and unsaturated fats. Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body. There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice. However, the body needs complex carbohydrates to support the following:.
People should avoid overly processed products that contain bleached, white flour, and foods with added sugar. Learn the difference between good and bad carbs here. Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning.
The human body is made up of mostly water, and every cell requires water to function. Water helps with several functions, including:. The best source for water is to drink natural, unsweetened water from the tap or bottled sources. For people who do not like the taste of plain water, they can add a squeeze of lemon or other citrus fruits. People should avoid getting their water intake from sugary drinks.
Sugary drinks include sweetened teas, coffees, soda, lemonade, and fruit juices. Find out how much water to drink to avoid dehydration. A person needs to consume all six types of essential nutrients to ensure the best possible health. These nutrients support vital functions, including growth, the immune, the central nervous system , and preventing disease.
Typically, a person who eats a healthful, balanced diet that includes lean proteins, vegetables, fruits, complex carbohydrates, and water will get the nutrients they need.
Animal sources are good because they contain plenty of protein, have high energy due to the fats , and the iron is easily absorbed compared with the iron sourced from plants. Therefore adding small amounts of animal products like meat, milk and eggs to staples, legumes and vegetables will improve the balanced diet. As well as protein, animal foods will also provide fat for energy and vitamins especially vitamin A and folate , iron and zinc. But these foods may not be easily available and even if they are, they are usually expensive.
Think about the types of foods usually consumed by your community and write a list of two groups of balanced diets, one with presence of animal foods and the other without animal foods.
Now that you have completed this study session, you can assess how well you have achieved its Learning Outcomes by answering these questions. You can check your answers with the Notes on the Self-Assessment Questions at the end of this Module.
For the following nutrients, can you say why they are important and name one source? Are these foods micronutrients or macronutrients? Carbohydrates provide energy. They are found in many foods including bread, potatoes, maize and bananas. Animal sources of food are an important part of a balanced diet because they add proteins, fat and vitamins to a diet. In particular, iron is more easily absorbed from an animal than a plant source. However, very little meat is needed, and if food like beans, nuts and dairy products are included in the diet then a family can have a balanced diet, without including meat.
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Printable page generated Friday, 12 Nov , Use 'Print preview' to check the number of pages and printer settings. Print functionality varies between browsers. Printable page generated Friday, 12 Nov , Nutrients and their Sources. Nutrition Module: 2. Nutrients and their Sources Study Session 2 Nutrients and their Sources Introduction In the previous session you learned about nutrition, nutrients, food and food choices. Learning Outcomes for Study Session 2 When you have studied this session, you should be able to: 2.
SAQs 2. Box 2. What are some of the common foods consumed in your community? Make a list in your Study Diary. Can you think of examples of foods that are sources of carbohydrate? Photo: Dr Basiro Davey. Water is essential for life. We need water for a number of reasons: For the body to make cells and fluids such as tears, digestive juices and breastmilk For the body to make sweat for cooling itself For essential body processes — most take place in water For keeping the lining of the mouth, intestine, eyelids and lungs wet and healthy For the production of urine, which carries waste from the body.
This is important for patients with diabetes mellitus. Classifications of vitamins Vitamins are classified into two groups: Fat soluble vitamins vitamins A, D, E and K are soluble in fats and fat solvents.
Vitamins Function Food sources Vitamin A Night vision Healing epithelial cells Normal development of teeth and bones Breastmilk, tomatoes, cabbage, lettuce, pumpkins Mangoes, papaya, carrots Liver, kidney, egg yolk, milk, butter, cheese cream Vitamin D Needed for absorption of calcium from small intestines Calcification of the skeleton Ultra violet light from the sun Eggs, butter, fish Fortified oils, fats and cereals Vitamin K For blood clotting Green leafy vegetables Fruits, cereals, meat, dairy products B complex Metabolism of carbohydrates, proteins and fats Milk, egg yolk, liver, kidney and heart Whole grain cereals, meat, whole bread, fish, bananas Vitamin C Prevention of scurvy Aiding wound healing Assisting absorption of iron Fresh fruits oranges, banana, mango, grapefruits, lemons, potatoes and vegetables cabbage, carrots, pepper, tomatoes Breastmilk.
Calcification refers to the hardening of bones by calcium deposits. Minerals Function Food sources Calcium Gives bones and teeth rigidity and strength Milk, cheese and dairy products Foods fortified with calcium, e. View larger image. The additional foods are important because they: Provide nutrients that may not be available in the staple food. For example, legumes such as peas, beans and lentils add protein, iron and other minerals and fat; green and yellow vegetables and fruits add vitamins A and C, folate, and fibre Make the food less bulky Make the diet more tasty and interesting to eat.
Summary of Study Session 2 In Study Session 2 you have learned that: Carbohydrates, proteins, fats, vitamins, minerals, water and fibre are the main groups of nutrients which together, but in variable amounts, make up a balanced diet. Nutrients are grouped into macronutrients and micronutrients. Carbohydrates, proteins, fats and water are macronutrients, and vitamins and minerals are micronutrients. Foods are often grouped according to the nutrient that they contain in abundance.
Unsaturated fats are healthy fats; saturated fats are unhealthy fats. Therefore people in your community need to eat more of the unsaturated fats and try to reduce their intake of saturated fats. Vitamins are substances present in small amounts in foodstuffs and are necessary for the body to function normally.
Minerals have a number of functions in the body including developing body tissues and supporting metabolic processes. The minerals that are of most importance are calcium, iron, iodine, zinc and fluorine. In order to have a healthy life and good nutritional status, a person needs to eat a balanced diet. You need to know the commonly used food groups in order to advise the people in your community on how to have a balanced diet. Self-Assessment Questions SAQs for Study Session 2 Now that you have completed this study session, you can assess how well you have achieved its Learning Outcomes by answering these questions.
Carbohydrates Proteins Fats and oils. Answer Carbohydrates provide energy. Proteins are important for growth. They are found in meat, dairy products, fish and nuts.
Fat is important for energy. It is found in meat and dairy products, avocados, oils and nuts. They are all macronutrients. What answers would you give?
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