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Summary Components of a balanced diet and their functions
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This assignment covers the components of a balanced diet, as well as the function of each component
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Laura PalmerComponents of a balanced diet and their functions, sources and effects
Typical values Women Men Children(5-10 years)
Calories 2,000Kcal 2,500Kcal 1,800Kcal
Protein 45G 55G 24G
Carbohydrates 230G 300G 220G
Sugars 90G 120G 85G
Fat 70G 95G 70G
Saturates 20G 30G 20G
Fibre 24G 24G 15G
Salt 6G 6G 4G
Carbohydrates are high in glucose and as a result of this they are used for energy. Athletes like Mo
Farah will use carbo-loading before a race for the energy. Carbohydrates are stored in the body in
case of the need for energy. The types of carbohydrates are simple, complex and non-starch.
Carbohydrates are used for energy; any excess that is not used is then turned into fat. The foods we
find this in are in pasta, potatoes, bread, rice and bananas. The recommended daily intake is
230grams for women and 300 grams of carbohydrates a day for men. Simple carbohydrates are
found in foods such as fruits, milk and vegetables. Simple carbohydrates are broken down quickly by
the body to be used as energy.
Proteins are used in the development and growth of hormones, tissue and bones. Proteins supply
some energy. Protein foods are red meat, dairy products like cheese and it is also found in fish.
There are two types of proteins, animal and vegetables. The recommended daily intake of proteins is
between 45-55 grams.
Fats supplies most of our energy, but is the main cause of obesity as it is difficult to burn off. Fats can
be found in a lot of things but here are just a few examples, butter, cooking oils, hamburgers, cheese
and cream. For a healthy balanced diet it is recommended that you have 25% per day.
Vitamins are important to maintain the normal functioning of the body. It is also important for the
normal functioning of the body. It also helps for the resistance to infection. It is also used to regulate
certain bodily functions and aids in food metabolism. Lack of vitamins can lead to lack of bone
growth and poor eyesight. Vitamin A is used to aid night vision and is found in foods like fish oil,
butter, cheese, eggs, milk and fruit and veg. Vitamin B converts to glucose and vitamin is found in
foods like bread, nuts, cereals and poultry. Vitamin C helps to form bones and teeth, the source of
food it is found in is citrus band green veg. Vitamin D regulates calcium and magnesium in bone
tissue. It is found in oily fish, eggs and milk. Vitamin E’s function is to maintain a healthy muscular
system. It is found in eggs, cereal, oils, veg and nuts and seeds. Vitamin K is essential for blood
clotting. It is found in green veg and yoghurt.
Fibre regulates the digestive system, retains water in the digestive system and helps removal of
waste products. Fibre is found in fruit, vegetables, brown bread and bran.
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