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This lesson provides a comprehensive revision of nutrition and health content for the AQA GCSE Food Preparation and Nutrition exam (8585), covering macronutrients, micronutrients, nutritional needs across life stages, and diet-related health problems.
Macronutrients are needed in large amounts and provide energy and essential functions:
| Nutrient | Function | Sources | Deficiency |
|---|---|---|---|
| Protein | Growth and repair of body cells; secondary energy source; makes enzymes, antibodies, hormones | Meat, fish, eggs, dairy, pulses, nuts, soya, Quorn | Kwashiorkor (severe); poor growth, weak muscles, poor wound healing |
| Carbohydrate | Primary energy source | Starchy: bread, pasta, rice, potatoes. Sugary: fruit, table sugar, honey | Lack of energy, tiredness, ketosis |
| Fat | Concentrated energy source; insulation; protects organs; carries fat-soluble vitamins (A, D, E, K) | Butter, oil, cheese, oily fish, nuts, avocado, meat | Lack of energy; poor absorption of fat-soluble vitamins |
| Fibre (NSP) | Promotes healthy digestive system; prevents constipation; helps maintain steady blood glucose | Wholemeal bread, brown rice, fruit, vegetables, pulses, oats | Constipation, diverticular disease, increased risk of bowel cancer |
| Water | Maintains hydration; regulates body temperature; transports nutrients; removes waste | Drinks, fruit, vegetables, soup | Dehydration, headaches, kidney problems |
| Type | Description | Examples |
|---|---|---|
| HBV (High Biological Value) | Contains all essential amino acids | Meat, fish, eggs, soya, quinoa |
| LBV (Low Biological Value) | Missing one or more essential amino acids | Pulses, cereals, nuts, seeds |
| Protein complementation | Combining two LBV proteins to provide all essential amino acids | Beans on toast; rice and lentils; hummus and pitta |
| Type | Effect on Health | Sources |
|---|---|---|
| Saturated fat | Raises LDL ("bad") cholesterol; increases risk of heart disease | Butter, cheese, fatty meat, cakes, biscuits, coconut oil |
| Unsaturated fat (mono) | Lowers LDL cholesterol; protects heart health | Olive oil, avocado, almonds |
| Unsaturated fat (poly) | Includes omega-3 and omega-6; essential for brain function and heart health | Oily fish (salmon, mackerel), sunflower oil, walnuts |
| Trans fats | Raises LDL, lowers HDL; very harmful | Some processed foods, hydrogenated vegetable oil |
Micronutrients are needed in small amounts but are essential for body functions:
| Vitamin | Function | Sources | Deficiency |
|---|---|---|---|
| A (retinol) | Vision (especially night vision); healthy skin and immune system | Liver, carrots, sweet potato, dairy, eggs | Night blindness; dry skin |
| B1 (thiamin) | Energy release from carbohydrates; nervous system | Wholegrain cereals, pork, fortified flour | Beriberi; fatigue |
| B2 (riboflavin) | Energy release; healthy skin | Milk, eggs, fortified cereals | Cracked lips; sore tongue |
| B9 (folic acid/folate) | Red blood cell formation; prevents neural tube defects in pregnancy | Green leafy vegetables, fortified cereals, liver, pulses | Megaloblastic anaemia; neural tube defects (spina bifida) |
| B12 | Red blood cell formation; nervous system | Meat, fish, dairy, eggs, fortified foods | Pernicious anaemia; nerve damage |
| C (ascorbic acid) | Immune system; collagen production; iron absorption; antioxidant | Citrus fruits, peppers, strawberries, broccoli, potatoes | Scurvy (bleeding gums, poor wound healing) |
| D | Calcium absorption; healthy bones and teeth | Sunlight, oily fish, eggs, fortified foods | Rickets (children); osteomalacia (adults) |
| Mineral | Function | Sources | Deficiency |
|---|---|---|---|
| Calcium | Strong bones and teeth; muscle contraction; blood clotting | Dairy, green leafy vegetables, fortified foods, tinned fish with bones | Osteoporosis (later life); rickets |
| Iron | Red blood cell production (haemoglobin); oxygen transport | Red meat, dark green vegetables, fortified cereals, pulses | Iron deficiency anaemia (tiredness, pallor, weakness) |
| Sodium | Nerve and muscle function; fluid balance | Salt, processed foods, cheese, bread | Rare; muscle cramps. Excess causes high blood pressure |
| Phosphorus | Strong bones and teeth; energy release | Dairy, meat, fish, eggs, cereals | Rare; weak bones |
flowchart LR
A["Deficiency<br/>Diseases"] --> B["Scurvy<br/>Lack of Vitamin C"]
A --> C["Rickets<br/>Lack of Vitamin D"]
A --> D["Anaemia<br/>Lack of Iron<br/>or B12"]
A --> E["Osteoporosis<br/>Lack of Calcium<br/>& Vitamin D"]
A --> F["Night Blindness<br/>Lack of Vitamin A"]
style B fill:#e74c3c,color:#fff
style C fill:#e67e22,color:#fff
style D fill:#f39c12,color:#000
style E fill:#3498db,color:#fff
style F fill:#8e44ad,color:#fff
| Life Stage | Key Nutritional Needs |
|---|---|
| Babies (0–12 months) | Breast milk or formula; iron stores deplete from 6 months (introduce iron-rich weaning foods); vitamin D drops recommended |
| Children (1–11) | Energy for growth; calcium and vitamin D for bones; iron for blood; balanced diet; limit sugar and salt |
| Teenagers (12–18) | High energy needs (growth spurt); calcium for bone development; iron (especially girls after menstruation begins); protein for growth |
| Adults (19–64) | Balanced diet; maintain healthy weight; fibre for digestive health; reduce saturated fat and salt |
| Elderly (65+) | Calcium and vitamin D (osteoporosis prevention); vitamin B12; fibre; may need smaller portions; adequate protein to prevent muscle loss |
| Pregnant women | Folic acid (neural tube defects); iron; calcium; vitamin D; avoid vitamin A supplements and liver; avoid Listeria risk foods |
| Breastfeeding women | Extra energy (approximately +500 kcal/day); extra calcium; extra vitamins; adequate fluid |
| Condition | Cause | Prevention |
|---|---|---|
| Obesity | Energy intake exceeds energy expenditure; excess stored as fat | Balanced diet; portion control; physical activity; reduce sugar and fat |
| Type 2 diabetes | Body cannot use insulin properly; linked to obesity and high-sugar diet | Maintain healthy weight; eat complex carbohydrates; reduce sugar; exercise |
| Coronary heart disease (CHD) | Fatty deposits (atherosclerosis) in coronary arteries; linked to high saturated fat and salt | Reduce saturated fat; increase omega-3; reduce salt; exercise; maintain healthy weight |
| High blood pressure | Excess sodium causes fluid retention, increasing pressure on blood vessels | Reduce salt intake (max 6g/day for adults); eat more potassium-rich foods (bananas, potatoes) |
| Iron deficiency anaemia | Insufficient iron for haemoglobin production | Eat iron-rich foods; consume vitamin C with iron foods (enhances absorption); avoid tea with meals (inhibits absorption) |
| Osteoporosis | Loss of bone density; bones become fragile and break easily | Adequate calcium and vitamin D throughout life; weight-bearing exercise; avoid excess alcohol |
| Dental decay (caries) | Bacteria feed on sugars in the mouth, producing acid that erodes tooth enamel | Reduce frequency and amount of sugar; brush teeth; fluoride toothpaste; avoid sugary drinks |
| Bowel cancer | Linked to low-fibre diets, high processed meat consumption | Eat at least 30g fibre per day; eat 5-a-day fruit and vegetables; limit processed meat |
The Eatwell Guide shows the proportions of each food group that should make up a healthy, balanced diet:
| Food Group | Proportion | Examples |
|---|---|---|
| Fruit and vegetables | ~39% | At least 5 portions a day; fresh, frozen, canned, dried |
| Starchy carbohydrates | ~37% | Bread, rice, pasta, potatoes; choose wholegrain where possible |
| Protein | ~12% | Meat, fish, eggs, beans, pulses; eat 2 portions of fish per week (1 oily) |
| Dairy and alternatives | ~8% | Milk, cheese, yoghurt; choose lower-fat options |
| Oils and spreads | ~4% | Small amounts; unsaturated oils (olive, rapeseed) |
| Foods high in fat/sugar | Not part of the guide | Limit consumption; eat occasionally and in small amounts |
Key recommendations:
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