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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
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