We need energy for all our daily activities. It is important to make sure you have the right balance of nutrients (fat, protein, carbohydrates, vitamins etc.) to provide energy and stay healthy.
Fat is an important source of energy and essential fatty acids (omega 3 and omega 6 fatty acids). There are “good fats” like mono and polyunsaturated fatty acids that increase good (HDL) cholesterol, and “bad fats” like saturated and trans fats that increase bad (LDL) cholesterol.
Carbohydrates, the most important source of dietary energy, are primarily delivered through complex carbohydrates (fiber and starches) found in rice, pasta, noodles, bread and potatoes. They can also be found in simple sugars (sucrose added to food and drinks, fructose in fruit juices and lactose in milk).
Sodium maintains the water balance in our body and aids muscle and nerve activity. The most important source of sodium is salt; it provides taste and helps preserves food. Can’t find the salt content on the product’s nutritional information? If only the sodium content is listed, you can estimate the salt content with this formula:
Salt = 2.5 x Sodium
Food additives are normally not used as a primary ingredient or consumed by themselves. Though their nutritional values vary, they are used intentionally in food for technological purposes in the manufacturing, processing, preparation, treatment, transporting, packing or holding of food. By including them, food additives affect the characteristic and become a component of food.
What types of food typically provide monounsaturated fat?
a. Meat, dairy e.g. butter, chocolate, palm oil, coconut oil
b. Avocados, nuts, seeds, olive oil, canola oil
c. Oily fish (salmon, tuna), safflower oil, linseed oils, margarines, soya bean, rapeseed oil
Most of the sodium in your diet comes from
a. Salt we add at the table
b. Processed food
c. Sodium that occurs naturally in food
What are examples of additives?
a. Yeast extract and lactose
b. Cream powder, aroma and nutmeg
c. Taste enhancers and stabilizer
It’s impossible to become fat if your diet is very low in fat.
True / False
A diet high in fiber keeps the digestive system healthy.
True / False