Your body is like a high-performance engine that needs the... Show more
Food & Nutrition193 views·Updated May 19, 2026·2 pagesWhy Nutrition Matters: Key Nutrients You Need to Know
Evelyn Ridley@ev_alice
1
of 2
Macro-nutrients: The Body's Main Fuel Sources
Think of macro-nutrients as your body's primary energy suppliers - you need loads of them every day to keep everything running smoothly. These are the big three that should make up most of your daily food intake.
Carbohydrates are your body's favourite energy source, basically your daily fuel tank. Starch gives you slow-release energy from foods like bread, pasta, rice and potatoes - perfect for getting through long school days. Sugar provides quick energy bursts from sweets, cakes and fizzy drinks, but it burns out fast.
Fats aren't the enemy - they're essential for keeping you warm, protecting your organs, and helping your body absorb important vitamins. Saturated fats come from butter, meat and cheese, whilst unsaturated fats from avocados, nuts and oily fish are particularly good for you.
Protein is like your body's building blocks, essential for growing taller and stronger, plus repairing any damage. High biological value proteins from meat, fish, eggs and dairy contain all the building blocks your body needs, whilst low biological value proteins from cereals, nuts and beans need to be mixed together to be complete.
Quick Tip: Aim to include all three macro-nutrients in every meal for sustained energy and proper growth.
2
of 2
Micro-nutrients: Small but Mighty Body Helpers
Micro-nutrients might be needed in tiny amounts, but they're absolutely crucial for keeping your body functioning properly. Missing out on these can seriously affect your health and energy levels.
Vitamins are your body's helpers that make everything work smoothly. Vitamin A keeps your skin clear and helps you see in dim light - find it in leafy veg and orange fruits. Vitamin D helps your body absorb calcium for strong bones, coming from oily fish and fortified cereals. B vitamins release energy from your food and create red blood cells, whilst Vitamin C boosts your immune system and helps wounds heal.
Minerals are like tiny tools that keep specific body functions running. Calcium builds strong bones and teeth from dairy products. Iron carries oxygen around your body via red blood cells - crucial for preventing tiredness. Sodium controls your body's water balance, potassium keeps your heart beating properly, and magnesium converts food into usable energy.
Don't forget dietary fibre for healthy digestion and water to keep everything flowing properly. Your body is about 60% water, so staying hydrated is absolutely essential for concentration, temperature control and getting rid of waste products.
Remember: A varied diet with different coloured fruits and vegetables usually provides all the micro-nutrients you need naturally.
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Food & Nutrition193 views·Updated May 19, 2026·2 pagesWhy Nutrition Matters: Key Nutrients You Need to Know
Evelyn Ridley@ev_alice
Your body is like a high-performance engine that needs the right fuel to run properly - and that fuel comes from the food you eat. Understanding nutrition isn't just about passing your food tech exam; it's about knowing how to... Show more
1
of 2Sign up to see the content. It's free!
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Macro-nutrients: The Body's Main Fuel Sources
Think of macro-nutrients as your body's primary energy suppliers - you need loads of them every day to keep everything running smoothly. These are the big three that should make up most of your daily food intake.
Carbohydrates are your body's favourite energy source, basically your daily fuel tank. Starch gives you slow-release energy from foods like bread, pasta, rice and potatoes - perfect for getting through long school days. Sugar provides quick energy bursts from sweets, cakes and fizzy drinks, but it burns out fast.
Fats aren't the enemy - they're essential for keeping you warm, protecting your organs, and helping your body absorb important vitamins. Saturated fats come from butter, meat and cheese, whilst unsaturated fats from avocados, nuts and oily fish are particularly good for you.
Protein is like your body's building blocks, essential for growing taller and stronger, plus repairing any damage. High biological value proteins from meat, fish, eggs and dairy contain all the building blocks your body needs, whilst low biological value proteins from cereals, nuts and beans need to be mixed together to be complete.
Quick Tip: Aim to include all three macro-nutrients in every meal for sustained energy and proper growth.
2
of 2Sign up to see the content. It's free!
- Access to all documents
- Improve your grades
- Join milions of students
Micro-nutrients: Small but Mighty Body Helpers
Micro-nutrients might be needed in tiny amounts, but they're absolutely crucial for keeping your body functioning properly. Missing out on these can seriously affect your health and energy levels.
Vitamins are your body's helpers that make everything work smoothly. Vitamin A keeps your skin clear and helps you see in dim light - find it in leafy veg and orange fruits. Vitamin D helps your body absorb calcium for strong bones, coming from oily fish and fortified cereals. B vitamins release energy from your food and create red blood cells, whilst Vitamin C boosts your immune system and helps wounds heal.
Minerals are like tiny tools that keep specific body functions running. Calcium builds strong bones and teeth from dairy products. Iron carries oxygen around your body via red blood cells - crucial for preventing tiredness. Sodium controls your body's water balance, potassium keeps your heart beating properly, and magnesium converts food into usable energy.
Don't forget dietary fibre for healthy digestion and water to keep everything flowing properly. Your body is about 60% water, so staying hydrated is absolutely essential for concentration, temperature control and getting rid of waste products.
Remember: A varied diet with different coloured fruits and vegetables usually provides all the micro-nutrients you need naturally.
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