C A S A

THE NUTRITIONAL FUNCTION

A BALANCED DIET AND NUTRITION

The seven nutrition groups are carbohydrates, proteins, fat, vitamins and mineral, fibre and water. A balanced diet
is made up of all of these nutrients.

CARBOHYDRATES
Carbohydrates consist of starch and types of sugar, e.g. Glucose (the sugar our body
use for respiration) and lactose (the sugar in milk). We need carbohydrates to give us
energy. Starch is made up if smaller glucose molecules joined together. Plants store
glucose as starch. Glycogen is also a carbohydrate. Animals store glucose as glycogen.
These foods contain a lot of carbohydrates:

A BALANCED DIET

The amount of energy a person needs in their diet depends on age, gender and their level of activity. If a
person takes in a larger amount of energy than they use up exercising, the excess
is stored as fat.
If a person becomes overweight, they are more likely to suffer health problems
such as arthritis, diabetes, heart disease and high blood pressure.

PROTEINS
Your body cells are mostly made up of protein. Proteins are made up of lots of
amino acids. We need protein to repair and replace damaged cells or to make
new cells during growth.
Many diets in the world are deficient in protein, but children in particular need
a lot of protein in their diets for growth.
Kwashiorkor is a protein deficiency disorder that is common in developing
countries because peoples diets consist of mainly starchy vegetables. In particular, they do not get enough animal protein, which contains all the essential amino acids not made within the
body.

FATS
Fats are made from fatty acids and glycerol. We need fats for a store of energy, to make cell
membranes and to warmth (insulation).
Fat can also be bad for us. Cholesterol is a fatty deposit that can narrow arteries and contribute to heart disease. Cholesterol is made in the liver and is found in the blood. The level
of cholesterol in the blood is influenced by the amount and type of fat in the diet.
Saturated fats increase blood cholesterol.
Monounsaturated fats have little effect and polyunsaturated fats may
help reduce blood cholesterol.
Genetic factors, smoking and alcohol can also contribute to the effects of cholesterol.

FIBRE
Fibre, or roughage, comes from plants. Fibre is not actually digested, but it keeps food moving smoothly through
your system. It prevents constipation.

C A S A

THE NUTRITIONAL FUNCTION

A BALANCED DIET AND NUTRITION

WATER
Water makes up approximately 65% of your body weight. Water is important because:
Our blood plasma is mainly water
Water is in sweat that cools us down
Chemical reactions in our cells take place in water
Waste products are removed from our bodies in water.
The food and drink we consume contains water.

VITAMINS AND MINERAL

We only need these in small amounts, but they are essential for good health. Vitamins
and minerals are found in fruit, vegetables and cereals.
Salt is needed in small amounts in our diets. An adult needs, on average, about 6 grams
per day, but many are actually consuming 60% more. Salt contains sodium, which is linked to heart disease, high blood pressure and strokes. It
is found in high quantities in processed food from cereals to biscuits and soups.
0.5 g of sodium in foods is considered to be a lot, whereas 0.1 g is a little, so remember to read the
food nutrition labels.

THE ATKINS DIET

The Atkins diet is a slimming diet which suggests that eating a lot of protein suppresses the appetite. It believes
that you burn more calories when your body uses fat and proteins as fuel, rather than carbohydrates, and that the
body also undergoes a process called ketosis where calories are removed in the urine.
The BBC 2 programme Horizon used pairs of twins to study the Atkins diet. They found that
the twin put on the diet lost only 22 calories more than the other twin. The programme concluded that there was little to suggest anything significant other than the fact that, without
trying, the person on the diet consumed fewer calories. They also said that there was something about the diet that controls hunger.
SCIENTIFIC CONCEPT
Many health scared have been associated with the Atkins diet, such as kidney problems, increased cholesterol,
and an increased risk of diabetes. It was a very popular diet, but it is gradually being replaced by healthy eating
plans as many people found it only to be a quick fix that did not lead to long-term weight loss.

QUICK TEST (ORAL)

1-What do we use carbohydrates for?.
2-Name the two main carbohydrates.
3-What do our bodies need fat for?.
4-Why is protein important to our cells?.
5-Why is fibre important?.
6-Which type of fat increases cholesterol levels in the blood?.
7-What type of fat could lower cholesterol?.
8-In cold countries, what food group is particularly important?.

C A S A

THE NUTRITIONAL FUNCTION

ACTIVITIES
1)Which carbohydrate is found in milk?
A)
glucose
B)
lactose
C)
maltose
D)
starch
2)A diet deficient in protein can
lead to the disease
A)
influenza
B)
kwashiorkor
C)
measles
D)
pneumonia
3)Cholesterol is a type of
A)
carbohydrate
B)
fat
C)
protein
D)
vitamin

4)Which substance helps prevent constipation?

A)
fibre
B)
minerals
C)
vitamins
D)
water
5)What percentage of our body weight is water?.
A)
B)
C)
D)

55%
65%
75%
85%

6)Complete the table by filling in the empty boxes:

NUTRIENT
carbohydrate

FOUND IN
cereals

fibre

Moving food in gut

All food and drink

protein

USED FOR

Cools us down

Lean meat

salt

Nervous impulses

7) a) The Atkins diet is a slimming diet which suggest that eating a lot of protein helps you to lose weight. How is
the Atkins diet thought to work?.
..................................................................................................................................................................
..................................................................................................................................................................
b) What problems have been associated with the Atkins diet?.
...................................................................................................................................................................
...................................................................................................................................................................

10

C A S A

THE NUTRITIONAL FUNCTION

ACTIVITIES
8) Food manufacturers are required to label their prod- 9)The table shows the energy needs of females of at
ucts with nutritional information.
different times in her life.
Look at the two labels and answer the questions:
ENERGY NEEDS IN A DAY
LIFE STAGE

Brendas Beans
Typical values per 100 g

Typical values per 100 g

Energy

400 kJ

Energy

70 kJ

Protein

7.0g

Protein

1.0g

Carbohydrates

20.0g

Carbohydrates

3.0g

Fats
of which saturated

1.0g
0.5g

IN KJ

TOMs TOMATOES

Fats
of which saturated

Fibre

6.5g

Fibre

Salt

1.0g

Salt

At infant school

8.500

At secondary school

9.500

Adult

10.000

Pregnant adult

11.500

0.1g
trace
0.5g
trace

A) How much energy per 100 g do you get from

Brendas beans?.
...........................................................................................
...........................................................................................
B) Explain which food is better for those trying to lose
weight?.

A) Calculate the difference in her energy needs at infant

and secondary school.
...........................................................................................
...........................................................................................
B) Her activity is similar so why is there a difference.
...........................................................................................
...........................................................................................
C) Why does a pregnant female need more energy than
a non pregnant one?.

........................................................................................... ...........................................................................................
........................................................................................... ...........................................................................................
...........................................................................................
C) Which food is better for a person suffering from risk D) What happens to energy rich foods that are not used
of strokes and why?.
during respiration?.
...........................................................................................
........................................................................................... ...........................................................................................
........................................................................................... ...........................................................................................
........................................................................................... E) Name the disease commonly called the slimming
........................................................................................... disease?.
D) Brendas beans contain more energy.
...........................................................................................
Explain one other reason why they are better for a teen- ...........................................................................................
ager.
........................................................................................... F) List two symptoms of the disease named in E).
........................................................................................... ...........................................................................................
........................................................................................... ...........................................................................................
........................................................................................... ...........................................................................................

11