What are carbohydrates

A.� Carbohydrates are important because they give you energy. There are two main types of carbohydrates. The main sources of carbohydrates include starchy foods such as cereals, pulses, potatoes, and foods that include sugars, such as milk, fruit and vegetables, jam, confectionary and sugary drinks.

�

Q.� How many carbohydrates do you need to consume a day

A.� The average daily intake of carbohydrates is 272g for men and 193g for women. This accounts for about 42% of energy in our diet. The body requires a source of glucose. If your diet is low in carbohydrates, a greater percentage of dietary protein is used to provide glucose, which means less is available for the growth and repair of body tissues.

�

Q.� What is protein

A.� The average daily intake of protein in the UK is 85g for men and 62g for women. The amount of protein in foods varies, but the main sources include meat, eggs, milk, cheese, cereals, nuts and pulses. Two-thirds of the average intake is obtained from animal foods, eggs and dairy products and about a quarter from cereals. Cereals, nuts and pulses are the principal source for vegans.

�

Q.� Which foods contain fibre

A.� Dietary fibre used to be known as roughage and it's technically non-starch polysaccharides, which are found in cereal foods, beans, lentils, fruit and vegetables. There are two types: soluble and insoluble. The main function of insoluble fibre is as a bulking agent. It helps prevent constipation and keeps the large intestine healthy. Wholegrain cereals and wholemeals breads are the best sources. Soluble fibre can keep blood cholestrol levels down and they are found in oats, fruit, peas, vegetables, beans and lentils.

�

Q.� What is vitamin A and where is it found

A.� Vitamin A is a fat soluble vitamin that helps make and maintain healthy skin and hair and promotes bone growth and good vision. Good sources include liver and eggs, fortified milk and low-fat dairy products. It's also found in red and orange fruits and vegetables such as pumpkins, carrots and red peppers, which contain beta-carotene which the body converts to Vitamin A. Other useful�sources include leafy veg, such as chard and spinach.

�

Q.� Why do we need vitamin B

A.� Vitamin B in your diet in essential for the nervous system and a healthy liver. It's found in green leafy vegetables, asparagus, canteloupe, broccoli and mushrooms. You can also find it in strawberries, bananas and wheatgerm.

�

Q.� How can I get more vitamin C in my diet

A.� It's an antioxidant necessary for tissue growth and repair as well as metabolising other vitamins and amino acids. Eat citrus fruits�such as oranges, tangerines, grapefruit, lemons and limes. Increase your intake of freshly squeezed juices, add kiwi fruit and papaya to desserts, stir-fry or saute vegetables. It's not stored in the body so it must be renewed every day and it's vital not to overcook fruit or veg.

�

Q. Is it true you can get vitamin D from sunlight

A.� Yes, your body absorbs vitamin D from natural sunlight. Other sources of the vitamin, which the body needs for calcium and phosphorous, are fortified milk and dairy products, eggs, liver, oily fish and cod liver oil.

�

Q.� Why� is vitamin E important

A.�� It's also an antioxidant that helps scar tissue heal inside and outside the body. Sources include peanuts, nuts, wholegrains; try sprinkling wheatgerm on cereal and eat more vegetables.

�

For more questions and answer on food and drink, click here

�

By Katharine MacColl