Carbohydrate: Immediate energy
(rice, bread potatoes)
Protein: Growth and repair (meat,
seafood, eggs)
Lipids: Energy store; insulation;
protection (fish, egg, milk)
Vitamin A: Good vision; forming
and maintaining healthy skin, normal reproduction, healthy teeth, immune system
(carrots, spinach, pumpkin, broccoli)
Vitamin C: Aids absorption of iron
and copper, fighting infection (orange, blackcurrants, raspberries)
Vitamin D: aids absorption of
calcium (sunlight, salmon, eggs)
Calcium: Development and
maintenance of bones and teeth (milk, cheese, yoghurt)
Iron: Haemoglobin in red blood
cells (transport of oxygen) (red meat)
Water: Needed for chemical
reactions in cells
Dietary fibre: Healthy bowel;
reduces risk of bowel cancer (rice, beans, nuts)
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