Nutritional analysis

Nutritional analysis

Macronutrients: Protein

Essential for growth and repair of body tissues.
Amino acids are the building blocks of protein.
There are 22 amino acids, 9 of which are essential and obtained through diet.
Sources include meat, dairy, eggs, nuts, and legumes.

Macronutrients: Fats

Saturates, unsaturated and trans fats are the three types of fats.
Fats are a secondary source of energy.
Required for the absorption of fat-soluble vitamins A, D, E, and K.
Unsaturated fats help lower levels of ‘bad’ LDL cholesterol.
Trans fats, found in processed food, are harmful to health.

Macronutrients: Carbohydrates

Main source of energy for the body.
Divided into two types: Simple carbohydrates and Complex carbohydrates.
Complex carbs (e.g. whole grains) are healthier and release energy slowly.

Micronutrients: Vitamins, Fat-soluable

These include vitamins A, D, E, and K.
Absorbed along with fats in the diet.
Stored in the liver and fatty tissues - potentially leading to toxicity if consumed in excess.

Micronutrients: Vitamins, Water-soluable

These include vitamin C and the B vitamins.
Not stored in the body and hence required regularly from diet.
Important for immune function, energy production and blood clotting.

Micronutrients: Minerals and Trace Elements

Essential for a variety of bodily functions like bone health (calcium), oxygen transport (iron) and thyroid function (iodine).
Found in a wide variety of foods like dairy, meats, vegetables, and nuts.

Fibre and Water

Fibre adds bulk to our diet and helps in digestion.
Adequate water intake is vital for maintaining hydration, aiding digestion, nutrient absorption, and waste elimination.

Healthy Eating Guidelines

A balance of protein, carbs, and fats are required for a healthy diet.
Including a variety of fruits and vegetables ensure intake of vital vitamins and minerals.
Limiting sugars, salts, and unhealthy fats.

Nutritional Needs for Different Ages

Children require a nutrient-dense diet for their growth.
Adults require a balanced diet to maintain health and prevent chronic diseases.
Older adults might require nutrient-dense but fewer calories relative to their decreased activity levels.

Excess sugar intake can lead to obesity and Type 2 diabetes.
High salt intake may result in high blood pressure and heart disease.
Deficiency of certain vitamins and minerals can lead to various disorders. For example, iron deficiency leads to anaemia.

Energy Needs

Energy requirements vary based on age, gender, weight, and level of physical activity.
Balanced energy intake and expenditure is important to maintain a healthy weight.

Nutritional Analysis

Involves analyzing the nutritional content in food.
Can aid in planning balanced meals and meeting dietary needs.
Tools like the ‘traffic light system’ on food packaging help in understanding nutritional content.