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Nutrient
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Function
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Protein
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Complete Proteins: meat, poultry, fish, eggs, milk, yoghurt, cheese, soya products.
Incomplete Proteins: nuts and seeds; beans and pulses; grains
Protein consists of twenty-three amino acid, most of which manufactured in the body, but eight of which (nine in children) we obtain from our food. Complete protein foods contain all these amino acids; there are also three groups of
Incomplete protein foods, items from which can be combined in order to make complete protein
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Proteins are the basic building blocks of all body tissues, so they – and their constituent amino acids-are essential for growth and repair. They are particularly important, therefore, in the diet of babies and children. Antibodies, enzymes, and hormones are proteins, too, so protection against infection, body metabolism, and coordination of tissue function depend upon a full and regular supply of all 23 amino acids.
Extra protein is needed during pregnancy and breast-feeding, after illness and for those who do heavy manual work or heavy exercise.
The body cannot store excess protein.
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Fats
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Polyunsaturated fats: fish and fish oils, nuts and nut oils, vegetable oils
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Polyunsaturated fats are needed to help the body absorb trace elements and fat-soluble vitamins A, D, E, and K from food. They are involved in making adrenal and sex hormones, and maintaining a healthy population of bacteria in the gut, healthy skin and circulation
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Monounsaturated fats: nuts, seeds, olive oil
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Monounsaturates are good substitutes for saturates
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Saturated fats: dairy products, meat, processed fats, refined oils, coconut oil, palm oil
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Saturates provide concentrated energy, as well as insulation and protection. Should be kept to a minimum as excessive amounts may lead to cardiovascular disease, obesity and many other problems
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Essential fatty acids (in polyunsaturates): seeds, nuts, pulses, beans, unrefined vegetable oils, oily fish, fish liver oils
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EFAs are vital to the normal development of nervous and immune systems.
With proteins, they form the major structural part of the cell wall in every cell in the body
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Carbohydrates
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Starch: whole grains, rice, pasta, bread, potatoes, nuts, seeds, pulses, beans
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Starch or complex carbohydrate is our prime source of energy. Unrefined carbohydrates are good sources of protein, vitamins and minerals
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Sugar: fruits, milk
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Sugar is a simple carbohydrate and is also an energy source. Refined sugar is a source of calories but no nutrition
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Fibers: vegetables, seeds, pulses, beans
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Fiber is essential for healthy bowel function and protect against bowel disease and gallstones and reduces cholesterol levels
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