s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Nutritional Needs
N1 – Macronutrients

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Nutrients
The food you eat is a source of nutrients.
Nutrients are defined as the substances found
in food that keep your body functioning.
•
• Your body needs nutrients to…
– Fuel your energy.
– Help you grow.
– Repair itself.
– Maintain basic bodily functions.
2

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Balance is Key
There are three keys to using the Eatwell Guide:
• Balance - Eat foods from all groups of the Eatwell Guide.
• Variety - Eat different foods from each food group.
• Moderation - Eat more foods from the larger sections,
& fewer & smaller portions of foods from the smaller sections
For years, people held to the idea that there
are “bad” nutrients and “good” nutrients when,
in fact, all nutrients play a certain role in the body.
Even those nutrients once considered “bad” such as fats and
carbohydrates perform vital functions in the body and if one
consumes too many “good” nutrients such as vitamins or
minerals there can be harmful results, as well.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
The 5 Nutrients
Carbohydrates
Protein
Fat
Vitamins
Minerals
Other things vital for life are
Water and Fibre which are not nutrients

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Macro-Nutrients
Carbohydrate, Protein and Fats

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
What is carbohydrate
Carbohydrates are one of the three main
macronutrients (Carbohydrates, Fat and Protein)
We need macronutrients to provide energy and
nutrients for the body.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Why do we need carbohydrate?
To give us energy
Wholegrain varieties can give dietary fibre (which helps us to “go”)

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
2 types of Carbohydrates
Starchy Carbohydrate
Sugary Carbohydrate

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Sugary Carbohydrate can be found in
These sugary carbohydrates have a bad reputation because they are high in
calories and low in nutritional value.
• Chocolate,
• Sweets and candy
• Sweet drinks,
• Fizzy drinks
• Biscuits,
• Cakes,
• Deserts,
• Ice creams
• and
• Sugar Coated Breakfast cereal

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Starchy Carbohydrates can be found in
• potatoes,
• bread,
• rice,
• pasta

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Meals that are
high in starchy carbohydrates
• Beans on Toast
• Chilli
• Pasta Bake
• Baked Potato

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Too much …..
Carbohydrate will be converted into fat and
stored under the skin leading to weight gain!

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Positive energy balance
Energy in
Food and drinks
Energy out
Activity
Being overweight and obese increase risk of:
certain cancers, heart disease, stroke and Type 2 Diabetes.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Negative energy balance
Energy in
Food and drinks
Energy out
Activity
Underweight can lead to: hair loss, dry, patchy skin, weakened
immune system, osteoporosis, infertility and heart failure

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Fibre
Fibre is the plant material that doesn’t break down when you
digest food.
Many, but not all, complex carbohydrates contain fibre.
Food Sources:
Oatmeal, fruits, vegetables, whole grains and legumes.
Function in the Body:
Aids in digestion.
May reduce the risk of developing some diseases like heart
disease, diabetes and obesity, and certain types of cancer.
Helps promote regularity.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Fibre can be found
In virtually all foods that
are from plant origin.
2 types of dietary fibre
• Soluble (Breakfast cereal, Porridge oats, Wholemeal bread etc)
• Insoluble (fruits and vegetables)
.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Scottish Dietary Goals - Carbohydrate
Maintain intake of approximately 1/2 of total dietary
energy as carbohydrates
No no more than 5% total energy coming from added
sugars (free sugars.)

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
We need carbohydrate
to give us energy?

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
What is protein
Protein is a macronutrient.
Often called the body’s building blocks.
They are used to build and repair tissues.
They help you fight infection.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Why do we need protein?
Helps to build, maintain and repair body tissues
It also give us energy

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
• meat,
• fish,
• eggs,
• poultry,
• dairy products,
legumes,
• nuts
• and seeds
Protein can be found in

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Scottish Dietary Goal – Red Meat
Red and processed meat to be around 70g per person per
day
Limit individual intake of red and processed meat to
no more than 90g per day.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Scottish Dietary Goal – Protein
Oily Fish
Oily fish contains - Omega 3
Increase to 1 portion (140g) per week
• Salmon,
• Mackerel,
• Anchovies,
• Sardines,
• Herring,
• Tuna (Fresh),
• Trout

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
We need protein
for growth, maintenance and repair

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
What is fat
Fat is a macronutrient
Fats give you energy, and they help the body absorb fat
soluble vitamins (A D E & K).
Essential fatty acids (Omega 3 & 6) help the body function.
Fat soluble vitamins and EFA are not made by your body, you
have to consume them.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Fats
• Food Sources:
– Nuts, oils, meats.
• Types of Fats:
– Saturated Fat
– Unsaturated Fat (Polyunsaturated, Monounsaturated)
– Hydrogenated Fat (Trans Fatty Acid/trans fats)

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Why do we need fat?
We need fats to give us energy, and keep us warm
They also help carry “fat-soluble” vitamins around the body.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Types of Fats
• Saturated Fat
• Unsaturated Fat
Polyunsaturated Fat
Monounsaturated Fat
• Hydrogenated or Trans Fatty Acids

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Saturated Fat
Usually solid at room temperature.
– Food Sources: Animal foods and
tropical oils.
– Most strongly linked to high
cholesterol & heart disease

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Unsaturated Fat
Liquid at room temperature.
Polyunsaturated Fat:
• Food Sources: Vegetables and fish oils.
• Provides essential fatty acids for bodily functions.
Monounsaturated Fat:
•Food Sources: Olive oil, canola oil, nuts, seeds.
•May play a role in reducing risk of heart disease.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Hydrogenated Fats or Trans Fatty Acids
Trans Fats/Hydrogenated Fats:
• Food Sources: Some processed foods, cakes,
biscuits, and some margarines.
• Can raise cholesterol levels in the blood.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Trans Fats or Hydrogenated Fats
• Hydrogenated vegetable oil must be declared on a food's
ingredients list if it's been included
• Like saturated fats, trans fats can raise cholesterol levels in the
blood.
• The government recommends that: adults should not have more
than about 5g of trans fats a day
• People in the UK tend to eat a lot more saturated fats than trans
fats
• Most of the supermarkets in the UK have removed partially
hydrogenated vegetable oil from all their own-brand products.

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Cholesterol
When cholesterol levels are high
there is a greater risk for heart disease.
Function in the Body:
Helps the body make necessary cells including skin, and hormones.
Aids in digestion.
The human body manufactures all the cholesterol it needs. You also
get cholesterol from animal food products you eat.
33

s.
LEARNING
INTENTIONS
Students can identify foods sources of nutrients and the functions of various nutrients.
Scottish Dietary Goal - Fat
Decrease total fats to less than 35% of food energy
Decrease saturated fats to less than 11% of food energy
No increase in Trans fatty acids keep at less than 1% of
food energy