How you get energy from food?
Vitamins and minerals make the body work – they monitor that everything is running as it should. We also get a lot of energy from food. Food contains nutrients, which the body’s ‘engine’ is able to burn so that you get energy to go to school, play or take part in sport.
There are three types of energy-giving nutrient:
Carbohydrates
Carbohydrates are a very important source of energy for your body, and a lot of your energy should therefore come from carbohydrates. They are found, in particular, in potatoes, rice, pasta, bread, fruit and vegetables in the form of starch, sugar and fibre.
Protein
Proteins are the body’s building stone. They are used to build
- new tissue, if for example you scratch your elbow;
- enzymes, which help to digest the food that you eat;
- hormones, which help to control how much you grow;
- cells, which all living organisms are made of (a human being consists of billions of cells).
Protein is found in, among other things, meat, fish, poultry, dairy products, cheese and eggs. You need fewer proteins than carbohydrates in a day.
Fat
You cannot do without fat in your diet. Fat is an important source of energy for your body. It is used, among other things, to build the body’s tissue and to utilise fat-soluble vitamins. However, you should not get too much fat because it will be stored in your body and you will become fat.
To avoid eating too much fat, it is a good idea to eat lean meat such as turkey or chicken. You should also eat fish and use oil rather than butter. And you can also cut off the fatty edge of your meat.
How much should I eat?
It is difficult to give a clear answer to exactly how much food you should eat. It all depends on your height, weight, age, how active you are, and whether you are a boy or a girl. However, there are a few rules that you can follow. For example, children under the age of 10 should eat a minimum of 400 grams of fruit and vegetables every day, while children above the age of 10 should eat a minimum of 600 grams.
It is also healthy to spread your meals throughout the day. If you get very hungry during the day, you can easily end up eating too much of the wrong things because your body will be crying out for quick energy. We often satisfy this type of hunger with sweets and other unhealthy snacks. You should therefore eat more small, healthy meals. In this way, your body will always have something to produce energy from and you will avoid being tempted to eat unhealthily.
