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Macro nutrients: Includes Carbohydrates, Protein and Fat. They give the human body energy.

Micro nutrients: Includes Minerals (Calcium, Iron and Sodium) and Vitamins.

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Role/function: Body main source of fuel. They provide energy, cells and body tissue needs Carbs to function.
1. Bread
2. Cereal
3. Pasta

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Role/function: Used as a structural component in cells and body tissues.
1. Eggs
2. Dairy
3. Beans

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Role/function: Provides energy and maintains body temperature.
1. Avocados
2. Nuts
3. Salmon

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B group Vitamins (B1, B2. B3, Folate and Vitamin B12)

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B group Vitamins (B1, B2. B3, Folate and Vitamin B12)

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Role: B1 and B2 are for energy production in the body, B3 helps your body with using Macro nutrients (Carbohydrates, Protein and Fats) Folate is for keeping DNA and cells, also making red blood cells (Works with B12).
1. Spinach (Folate)
2. Crab (B12)
3. Almonds (B2)

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Why is water important for the h&w of young people?
The human body cannot last without water. Water forms the requirements for blood, urine and perspiration and can  be found in muscle, fat and bones. The cannot store water hence why we need to drink./consume it regularly/
Sources of water: You can get water from fruit such as apples, watermelon, celery and oranges.

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Role/function: Iron is essential for the transport of oxygen, to the body and cells. If you don't have enough iron you can possible develop Anemia.
1. Poultry
2. Tofu
3. Vegetables

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Role/function: Sodium includes salt or sodium chloride. Our bodies need sodium to function but too much can have implications like hypertension (which can lead to other health problems)
1. Fish
2. Olives
3. Meats (Ground beef, Pork or Lamb) / Canned foods

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Role: Vitamin D helps the body absorb Calcium. Having low levels of Vitamin D can lead to soft and brittle bones. Vitamin D also blocks out parathyroid hormone which reabsorbs bone tissue which can also make bones brittle and weak.
1. Cheese
2. Mushrooms
3. Tuna

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Role/function: Calcium is needed to maintain strong bones, calcium can be found in teeth and bones
1. Milk
2. Kale
3. Broccoli