Nutrients - your body needs them! But, what are nutrients?
The nutrients found in all foods and drinks provide
nourishment for the body. This nourishment is in the
form of:
- Substances which provide energy
- Building blocks for bone, muscle, organs, hormones and blood
- Substances needed for processes to occur in the body (like digestion)
- Substances that protect the body
Nutrients are drawn from a wide variety of foods and
the more varied your diet, the more likely you are to
obtain all the nutrients you need.
Did you know?
Protein, fats and carbohydrates are converted into energy in different quantities. Vitamins and minerals are also essential nutrients for the body, but they are not converted into energy.
Energy Content
1 gram of protein
|
17 kJ
|
1 gram of fat
|
37 kJ
|
1 gram of carbohydrates
|
17 kJ
|
1 gram of dietary fibre
|
8 kJ
|
1 gram of alcohol
|
29 kJ
|
Alcohol - second only to fat!
Did you know alcohol has many more kilojoules than other types of foods? On this list, alcohol has the second highest energy content per gram - second only to fat!
According to the FSC, a balanced diet for an average adult is made up of the following
nutrients each day:
| Nutrient | Quantity Per Day |
|---|---|
| Energy | 8,700 kilojoules |
| Protein | 50 grams |
| Fat | 70 grams |
| Saturated Fatty Acids | 24 grams |
| Carbohydrates | 310 grams |
| Sugars | 90 grams |
| Sodium (salt) | 2.3 grams |
| Dietary Fibre | 30 grams |
Available sources of vitamins and nutrients ;
Fat
Fat contributes to energy intake and helps you absorb vital vitamins; therefore a healthy diet should always contain a certain amount of fat. The two main forms of fat are saturated, predominately from animal sources, and unsaturated, predominately from vegetable sources.
Because fat is a rich source of energy, you should try and eat no more than your recommended intake. It is also important to choose unsaturated fats as much as possible, such as those found in oily fish, nuts and seeds, avocado, and spreads made from sunflower, rapeseed and olive oil.
The reference value for fat for an average adult is 70 grams.
Saturated Fat
Too much saturated fat can raise blood cholesterol, which can increase the risk of heart disease. You should therefore consume no more than your recommended daily intake.
The reference value for saturated fat for an average adult is 24 grams.
Sugars
Sugars are carbohydrates that provide the body with energy, our body’s fuel. Sugars occur naturally in fruit, vegetables and dairy foods and are added to foods for flavour, texture and colour. You should aim to consume no more than your recommended intake and limit foods that are high in added sugars and low in other nutrients.
The reference value for sugars for an average adult is 90 grams.
Sodium (salt)
Sodium (salt) is needed for good health; however, too much can cause adverse health effects through its function of raising blood pressure. Our diets generally contain far more sodium than we need, due to the level of added salt in some packaged products. It is important for you to be aware of your sodium intake for heart health and you should aim to consume no more than your recommended intake.
The reference value for sodium for an average adult is 2,300 milligrams.
Protein
Protein is important for the growth and repair of the body’s cells and for building muscle. It can also be used to provide energy. Animal-based foods are excellent sources of protein, such as fish, meat, chicken, eggs, milk, cheese and yoghurt. Good sources of vegetable-based protein include legumes – soybeans, baked beans, kidney beans, chickpeas and lentils – nuts and seeds. Grain-based foods such as bread, cereal, rice and pasta also contribute some protein to the diet. It is best to choose protein-rich foods that are low in saturated fat.
The reference value for protein for an average adult is 50 grams.
Carbohydrates
Carbohydrates are the main source of energy that fuels our body and everything it does, even thinking. Carbohydrates are sugars and starches. They are found in fruit and some vegetables, dairy foods and grain-based foods like bread, breakfast cereals, rice and pasta. Eat some grain-based foods that are wholegrain or high in fibre every day, to boost your fibre intake.
The reference value for carbohydrates (both complex and simple) for an average adult is 310 grams.
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