Science

Primary - X
October 2023

Macronutrients
Macronutrients are the main nutrients that make up the foods we eat. There are Carbohydrates,
Protein, and Fat. Most foods contain a mixture of more than one macronutrient but are generally
classified as the one they contain most of.

Carbohydrate
Carbohydrates (carbs) are the body's major source of energy. Carbohydrates provide the body
with glucose, which is converted to energy used to support bodily functions and physical
activity.
Source of carbohydrate:
Bread, rice, pasta, oats, quinoa, couscous
Starchy vegetables (potatoes, corn and pumpkin)
Beans and pulses (chickpeas, baked beans, lentils)
Dairy foods such as milk and yoghurt
Fruits especially bananas, pineapples, mangoes, apples
Sugar and honey

Protein
Protein is mostly used in our body to build and repair muscles and bones and to make hormones
and enzymes. They can also be used as an energy source.
Source of protein:
Meat products (beef, chicken, lamb, pork)
Fish and seafood
Eggs
Dairy food such as milk and yoghurt
Beans and pulses
Soy and tofu products
Science
Primary - X
October 2023

Fat
They’re used by the body as energy, storage for vitamins, for production of hormones and as
protection for our organs. There are different types of fats:

Saturated
These should be limited, but not necessarily avoided. If eaten in large amounts they can be bad
for your heart health. They are found in:
Meat fat
Butter
Full-fat dairy products
Coconut oil and products
Peanut oil, palm oil and cottonseed oil
Occasional foods such as chips, biscuits and cake

Unsaturated
They have the opposite effect to saturated fats, and can be beneficial for your heart health. They
are found in:
Fish
Nuts
Avocados
Vegetable oils (olive, canola, sunflower, rice bran)