| Science of sugar - nutrition |
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Just as plants need a source of energy to live and grow, so too do our bodies. Every activity from breathing to running requires energy. We get our energy from the nutrients in food. The main sources of energy are carbohydrates (starches and sugars), fats and proteins. The body can be compared to an engine that converts the energy in food into the energy we need to live. The energy in food is measured in Calories.
1 g of fat provides 9 Calories
1 g of protein provides 4 Calories
1 g of carbohydrate provides 4 Calories
You need energy for all the activities you do. The more active you are, the more energy from food you require. Typically 12 year old boys require about 2140 Kcal each day, whereas 12 year old girls require about 1902 Kcal.
It is important that you have the right amount of energy to meet your needs. If you do not have enough, then you will not grow at the correct rate and you will lose weight. However, if you take in more energy than you use up, you will become fat. This is because excess energy from food is converted into body fat.
As well as providing energy for all activities, food gives us the building blocks for growth, maintenance and repair of our bodies. In addition to the major nutrients, carbohydrates, fats and protein our bodies also require water, vitamins, minerals and dietary fibre. All of these can be provided by the foods and drinks that we consume.
Sugars and starches are forms of carbohydrate. Nutritionists recommend that about half of our energy should be supplied by carbohydrates. The majority of this should be from starchy foods like cereals, rice, potatoes, pasta or bread, with the remainder coming from sugars. During digestion (the process by which we break down food substances ready for absorption and use by the body) complex starchy foods are broken down into sugars.
It is important that we get the right amount of nutrients. Different foods contain different nutrients. For example bread, rice, pasta, potatoes and cereals contain mainly carbohydrate in the form of starch. Fruit, fruit juices, honey and table sugar contain mainly carbohydrate in the form of sugars. Butter, margarine, oils, the fat in meat and dairy products are sources of fat. Protein is found in a wide range of foods including meat, fish, dairy products and eggs through to cereals and vegetables such as peas, beans and lentils.
Most foods contain more than one nutrient. For example, milk provides fat, protein and sugar (lactose) and is a good source of the mineral calcium and the B vitamin riboflavin. Potatoes provide starch, dietary fibre and can be an important source of vitamin C. A sponge cake provides starch, sugars, fat, protein and a variety of vitamins and minerals. As all foods contain a different mix of nutrients, the key to a balanced diet is to include a wide variety of foods in your diet.
The following guidelines should help you choose and follow a healthy diet and lifestyle:
- Enjoy a variety of foods
- Eat to meet your needs
- Protect the quality and safety of your food
- Keep active - stay fit
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You need energy for all the activities you do (Calshot Activities)
Ensure that you have a balanced diet
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