As a way of sharing my learning, I have started to create infographics on the principles of nutritional science, in simple bite size documents.

Nutritional Science is the study of

Catabolism (breaking down of food molecules) plus

Anabolism (repair and creation of cells and tissue) equals

Metabolism (process by which the body changes food and drink to energy)

To start with lets look at the fundamentals’ of nutrition and how nutrition can be broken down it 7 types

5 Macro Nutrients – Body needs in large amounts

• Proteins
• Carbohydrates
• Fats
• Fibres (non-energy providing)
• Water (non-energy providing)

2 Micro Nutrients – Body needs in small amounts

• Vitamins
• Minerals

The 7 Types of Nutrition

Carbohydrates (Energy source of 4kcals per gram)

The molecules that form carbohydrates include

• Monosaccharides – (glucose, fructose, galactose)

Sometimes referred to as ‘Simple Carbs’

• Disaccharides and Polysaccharides – (Starch which takes longer to breakdown/absorbed into bloodstream)

Sometimes referred to as ‘Complex Carbs’

Good sources of carbohydrates are

Apples, bananas, cauliflower, carrots, oats, brown rice, chick peas

Proteins (Energy source of 4kcals per gram)

Approx 20 amino acids combined to form protein

• Some amino acids are made by the body others need to be consumed
• Protein is needed to repair/regenerate body tissue and cells
• Protein is needed for a healthy immune
• Protein helps with the manufacturing of hormones

Good sources of protein include

Beans, legumes, hemp seeds, chia seeds, flax seeds, unsalted nuts, quinoa, avocado, beets, kale and spinach

Fats (Energy source of 9kcals per gram)

Fats are formed from 3 molecules of fatty acids, called Triglycerides, which combine with glycerol.

Individually these molecules are known as monomers (simple compounds)

When they form as a three (triglycerides), they are called polymers (complex compounds)

• Fats help lubricate joints
• Help organs to produce hormones
• Aid in absorption of certain vitamins
• Reduce inflammation
• Preserve brain health

Good sources of fat include

Almonds, walnuts, pumpkin seeds, chia seeds, olives and avocados