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  
                    
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