Health Exam

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Carbohydrates:

Main function is to provide fuel for energy. 'Macronutrient-needed in large amounts'

● pasta

●bread

●rice

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Fibre:

Main function is to regulate the functioning of the digestive system

●fruit-apples, bananas

●Vegetables- potatoes, corn

●wholemeal bread

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Protein:

Primary function is to promote growth, maintenance and repair of body cells. 2nd function fuel for energy

'Macronutrient'

●eggs

●chicken

●nuts

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Monounsaturated fats:

Good fats, reduces risk of heart disease

●avocado

●olive oil

●canola oil

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Polyunsaturated fats:

'Good fat', reduce risk of heart disease

●omega 3- fish tuna/ salmon

●omega 6- nuts and seeds

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Saturated Fat:

'Bad fat', increase risk of obesity

●fried takeaway

●fatty cuts of meat

●baked goods

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Trans Fat:

'Bad fat', increase rick of CVD

●pastries

●cakes

●margarines

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Water:

No weight gain, assist in digestive system (w/ fibre, can reduce risk of obesity

●fruit- watermelon, apples

●vegetables- celery, lettuce

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Calcium:

Role is as a hardening or ossifying agent for hard tissue such as teeth, bones and cartilage

●leafy vegetables: spiniach, broccoli

●sardines/ salmon

●orange juice

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Phosphorus:

Main function is to work with calcium to harden or ossify bones and teeth (phosphate)- decrease risk of osteoporosis

●eggs

●dairy- milk, cheese

●meat- chicken

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Sodium:

Role in the regulation of fluids in the body, including water and blood. Excessive sodium- heart failure, osteoporosis

●table salt

●olives

●meat

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Vitamin D:

Required for the absorption of calcium and phosporus from the intestine into the bloodstream. Lack of vitamin D leads to weakened bones and teeth

●cheese

●beef liver

●egg yolks

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