Calcium We need calcium for strong bones and teeth. Calcium is found in dairy products, fortified soy drinks, green leafy vegetables, nuts and seeds. Calories Calories are a measurement of energy. One calorie is equivalent to 4.18 kJ. Carbohydrates Carbohydrates are the most readily converted energy source. Good sources include rice, bread, cereal, legumes, fruits and vegetables which also provide important nutrients. Additional carbohydrate sources include refined sugars, which do provide instant energy but unfortunately don't offer the nutrients that the more complex sources of carbohydrates do. Energy Energy is the fuel we need from food to function and be active. Energy requirements vary depending on your age, body size and physical activity. It’s important to monitor your energy consumption as too much energy can lead to weight gain. Fat, protein and carbohydrates all provide energy (known as kilojoules or calories) in the foods we eat. Fats provide more energy per gram than protein or carbohydrates. Fat Fat is an essential nutrient. It provides a very concentrated source of energy. However fat should be eaten sparingly as too much can lead to weight gain, heart disease and some cancers. Men should aim to eat around 40-60g of fat per day, women and children about 30-50g per day and very active teenagers and adults should consume 70g per day. Poly and monounsaturated (‘good’) fats can help reduce cholesterol. They are found in sunflower, olive, canola oils and margarines as well as many nuts, seeds and soy foods. Saturated and trans ('bad') fats can raise cholesterol levels and therefore increase your risk of heart disease. Saturated fats are present in many foods and are generally found in higher amounts in animal-based products and commercially baked products. Trans fats can be found in margarine and baked goods such as biscuits and pastries. It is best to eat less of food that’s high in saturated fats and trans fats, or to select lean or low-fat alternatives. Fibre Fibre plays a key role in preventing constipation, cancer and heart disease. Wholegrain breads, cereals, legumes, rice, pasta, fruit and vegetables are good sources of fibre. There are a number of different types of dietary fibre. The three major types are soluble fibre, insoluble fibre and resistant starch. (Although it is not actually a fibre, resistant starch is now being recognised as a member of the ‘fibre family’ due to its similar effects on the body.) SOLUBLE FIBRE Soluble fibre is beneficial to help lower blood cholesterol levels and, in people with diabetes, helps to control blood sugar. Soluble fibre is found in fruits, vegetables, dried peas, soybeans, lentils, oats, rice and barley. INSOLUBLE FIBRE Because of its ‘bulking properties’, insoluble fibre helps keep us ‘regular’. Foods containing insoluble fibre include wholegrain and wholemeal wheat-based breads, cereals and pasta. RESISTANT STARCH Resistant starch is a type of starch found in plant foods that escapes digestion in the small intestine. Resistant starch may provide similar benefits to other types of fibre, such as helping to prevent constipation. Foods containing resistant starch include firm bananas, roasted chickpeas, boiled long grain white rice, baked beans, cooked and cooled potato, as well as cornflakes. Iron Iron helps create healthy blood and carries oxygen around the body. Iron is found in legumes, wholegrain breads and cereals, green leafy vegetables, nuts, seeds and meat. Kilojoules Kilojoules are the current standard unit of energy measurement. One gram of fat contains 37 kJ, 1 gram of protein or 1 gram of carbohydrates contain 17 kJ. Potassium Potassium and sodium work together in the body to regulate the balance between water and acidity in the blood. Potassium is also important for nerve function to the muscles which causes muscles (including the heart) to contract. If there is a deficiency in potassium, heart rhythm can be altered. Potassium can be found in fruits, vegetables, grain foods, meats and milk. Protein Protein is important for growth of body cells and makes up virtually every part of the body. Protein can be found in dried peas, soy and baked beans, peanut butter, nuts, eggs, cheese, lean meat, fish and wholegrains. Sodium Sodium is an electrolyte that helps maintain acid-base balance of the blood, helps regulate blood pressure and water balance in cells and aids in muscle contraction and nerve impulse transmission. However, too much salt can lead to high blood pressure and stroke. Highly processed foods such as crisps and processed meats usually contain large amounts of sodium. Vegetarian There are two main types of vegetarian diets. These are: A 'lacto-ovo' vegetarian diet, which includes dairy products and eggs along with all plant foods, such as grains, fruits and vegetables, pulses and legumes, nuts and seeds. A 'vegan' diet, which consists only of plant foods, avoiding all animal products including honey and gelatine. With some planning, both of these eating styles can provide sufficient nutrients for good health. Vitamins Folate is a B vitamin, essential for all the family, as it has an important role in the development of all body cells. It is especially important during periods of rapid growth. All women planning pregnancy or who might become pregnant, should increase their intake of folate. This is because an adequate folate intake in the month before and the first three months of pregnancy may reduce the risk of babies being born with certain birth defects, such as Spina Bifida. Good sources of folate include fortified breakfast cereals, dark green leafy vegetables, some fruits and juices (eg bananas, oranges and rockmelon), legumes (eg chickpeas) and nuts (such as peanuts). Vitamin E is a strong antioxidant that can help protect the body’s cells against damage. Food sources of vitamin E include wholegrain products, nuts and seeds, wheatgerm and vegetable oils. Vitamin B12 is an essential vitamin required by the body to make red blood cells and DNA. It is also needed to make a protective layer around nerve cells. This vitamin is found naturally in animal products, such as meat, dairy products and eggs. There are some plant sources of vitamin B12, however, the form of the vitamin found in these foods is inactive and not useful to the body. People who only eat plant foods (ie vegans) should include adequate amounts of plant foods that contain added vitamin B12 (eg fortified soy drinks and soy-based meat-alternative products), or take a B12 supplement.