Hi everyone!

I am Aubrey Dynise Chinte Torralba, small girl with big dreams, Believer of Christian faith,
Family Oriented, With temperaments of Choleric and Melancholic, has a twin sister and little brother,
daughter of Mr. and Mrs. Woody & Sarah Torralba. Born on July 22, 2000 @Davao Medical Center,
Davao City and was raised at Bunawan, Agusan del Sur.

Nutrients
 Page last updated: 08 October 2013

There are 6 essential nutrients that the body needs to function properly. Nutrients are compounds in
foods essential to life and health, providing us with energy, the building blocks for repair and growth and
substances necessary to regulate chemical processes.

There are six major nutrients: Carbohydrates (CHO), Lipids (fats), Proteins, Vitamins, Minerals, Water.

Looking at the AGHE, what food groups are the primary sources of each of the following ?

Proteins: meat, dairy, legumes, nuts, seafood and eggs

Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds, avocados and olives, meat
and seafood
Vitamins: common vitamins include the water soluble B group vitamins and vitamin C and the fat soluble
vitamins A, D, E and K

 Fruits and vegetables are generally good sources of Vitamin C and A and folic acid (a B
group vitamin)
 Grains and cereals are generally good sources of the B group vitamins and fibre
 Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A, D and E
 Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can
also be synthesised by gut bacteria
Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some form of minerals.
 Milk and dairy products are a good source of calcium and magnesium
 Red meat is a good source of iron and zinc
 Seafood and vegetables (depending on the soil in which they are produced) are generally
good sources of iodine
Water: As a beverage and a component of many foods, especially vegetables and fruits.

Nutrition Energy
 Page last updated: 08 October 2013

Nutrition is the science of food and its relationship to health – how the human body uses food and
processes the nutrients it contains to enable the body to perform functions (i.e. the heart to beat, the
lungs to breathe, the kidneys to filter blood, the brain to think etc.).

Encompassed in this definition is how much energy (kilojoules) a body needs to maintain a healthy
weight. Energy is delivered to the body through foods. Any energy consumed (in the form of
carbohydrates, protein or fat) and not used for metabolism, growth or physical activity will be stored as
body fat. There are many factors that dictate how much energy a person needs, but in simple terms the
more the body moves, the greater the amount of energy will be needed.

The kilojoule is the measure of energy used in Australia. It is the International unit for energy, but some
countries (e.g. USA) still use the calorie.

The conversion is: 4.2kJ = 1 calorie. We use it to determine how much energy a food will provide when
we eat it.

The nutrients that provide energy are commonly referred to as macronutrients (carbohydrates, lipids, and
proteins).
Carbohydrates and proteins provide a similar amount of energy per gram of food. Lipids are a
concentrated source of energy and provide almost twice the amount of energy than that supplied by
proteins and carbohydrates.

For your information only:

CHOs = 16 kJ per gram of CHO
Protein = 17 kJ per gram of protein
Lipids = 37 kJ per gram of lipid

Children aged between 4-18 years require ~6500 to 14000 kJ per day. The approximate number of
kilojoules a child consumes per day will depend on their age and physical activity level. The values given
are for average physical activity only. For further information, please refer to the Nutrient Reference
Values for Australia and New Zealand website.