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Unit 9- Assignment 2
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Unit 9- Assignment 2P2- Describe types of macro-nutrients and micro-nutrients and their roles in the diet,
P3- Describe the requirements of a balanced diet,
In this booklet I will be describing types of macro-nutrients and micro-nutrients and their
roles in the diet, I will also be describing the requirement of a balanced diet. I will be
describing the nutritional needs of children at different ages and how these changes, I will
also be briefly describing the nutritional needs during pregnancy. I will be focusing on the
macro-nutrients and specifically focusing on Carbohydrates, Proteins and Fats. I will also be
focusing on the micro-nutrients and specifically focusing on vitamins and minerals.
Macro-nutrients
A macro-nutrient is a type of food required in large amounts in
the diet. Macro-nutrients provide energy and include
carbohydrates (contain 4kcal per gram), fat (contain 4kcal per
gram), and protein (contain 9kcal per gram). Macro-nutrients
occur in large quantities in the body and are the major
components of food. Macro-nutrients are measured in grams.
Carbohydrates
Carbohydrates provide an important source of
energy for the body. Carbohydrates provide 16kJ
per gram. There are two main types of
carbohydrates which are sugar and starch. Sugar
sources of carbohydrates are sucrose which is found
in table sugar, lactose which is found in milk, and
fructose which is found in fruit. Starchy
carbohydrates are found in food sources such as
pasta, bread, and cereal. When carbohydrates are
consumed, the body breaks it down into simple sugars which are absorbed into the
bloodstream. Carbohydrates are the bodies preferred source of energy. Dietary fibre is a form
of carbohydrate that is not broken-down during digestion. Dietary fibre passes through the
stomach, small intestine, colon and then out of the body.
Where are Carbohydrates found?
Carbohydrates can be grouped into two types: complex
carbohydrates which include starches and fibre, and simple
carbohydrates which include sugar that occurs naturally in
fruits, vegetables, and milk as well as brown sugar, white sugar,
honey, and any sugars added to foods during processing. Foods
that contain high fibre amounts are better as they take longer to
be broken down by the body and used for energy. Foods high in
fibre are made from whole wheat flour, vegetables, and fruits. Foods that contain refined
, carbohydrates are considered bad carbohydrates, examples are products made with white
flour and sugar.
How much Carbohydrates should be consumed daily?
It is recommended by the Healthy Plate that at least half of each meal should be filled with
fruits and vegetables and a quarter of the plate should be filled with wholegrains. The last
quarter of the plate should be protein- meat, fish, beans, or nuts. Wholegrains are the best
source of carbohydrates because they provide energy plus vitamins, minerals, and fibre.
Protein
Protein is needed by the body for growth, development and
repair, protein can also provide energy. Protein provide 17kJ per
gram. The body requires protein to repair tissues, some people
require additional protein needs. Babies, children, and
adolescents are examples of age groups that require additional
protein to aid with their growth. Pregnant women are another
example of when extra protein is needed for the healthy growth and development of their
baby, breastfeeding women also need additional protein to produce milk for their baby.
Vegans and strict vegetarians need to eat a wide variety of foods to ensure that their protein
needs are met.
Where is Protein found?
Protein is made up of building blocks called amino
acids, different foods contain different amounts and
different combinations of amino acids. Protein is found
in animal sources such as meat, fish, eggs, and dairy
foods. These products contain the full range of essential
amino acids needed for the body. Protein is also found
in non-animal sources such as cereal products, nuts, and
pulses. These sources typically contain fewer essential amino acids. Eating different types of
protein can ensure sufficient intake of essential amino acids which are needed for the body.
Examples are baked beans on wholegrain toast, and breakfast cereal with milk.
How much protein should be consumed daily?
Younger children between the ages of four to nine need approximately 19 grams of protein
each day and those aged between nine and thirteen require 34 grams each day, adolescent
boys aged fourteen to eighteen require 52 grams where adolescent girls only require 46 grams
daily. Children should reach their require protein levels daily is they eat two servings of dairy
and on serving of lean protein. Pregnant women should get a minimum of 60 grams of
protein each day which will account for approximately twenty percent of calorie intake. A
breastfeeding mother should have an intake of 54 grams per day of protein to reach her
required need.
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