Found in food sources mainly from plant origin.

Examples include: Cereals, bread, grains, and simple

sugars. Fruit and Vegetables.

Main function is energy production. It has an energy value of

17kj/ gram.

Found in red meats, avocado, butter, oils, cheese

Main function is as an energy source, but also used to form an important

part of the cell membrane and to transport certain vitamins. Protects
internal organs, temperature control & hormone production.

Protein

Mainly found in food sources of animal origin. For

example: red meat, fish, chicken pork, eggs and milk.

Main function is growth, repair & maintenance of body tissues. Vital for
regulation of metabolism & protection against disease.
Secondary source of energy. 16 kj/ gram

Water

Contained in most foods and all drinks. Also consumed in

its pure form.

Acts as a solvent and allows chemical reactions to take place. It also

transports many nutrients around the body.

Vitamin A

Mainly foods of animal origin. Eg fish, milk, eggs, oils.

Carotene is found in orange and yellow colour fruit and
vegies. (e.g. carrots and pumpkin).

Forms the pigment in the retina of the eye. Vision in dim light.
Maintenance of skin tissue to protect against infection. Important role in
the development of hard and soft tissue.

Vitamin D

Main Source in Australia is from sunlight. Can also be

consumed through eggs, fish oil, cheese cream & butter,
liver and kidney.

Important for hard tissue development (bones & teeth). Essential for the
absorption of calcium and phosphorus through the small intestine.

Vitamin B

Breakfast cereals, liver, fruits (esp. oranges & tomatoes),

dark green leafy vegies, whole grains, lentals & nuts.

Formation of Red blood cells & antibodies, DNA and RNA formation.
Major role in neural tube development and helps prevent Spina Bifida in
prenatal development.

Carbohydrates

Fats

Also known as

Folate

Vitamin B

12

Liver, Kidneys, eggs, milk, meat fish, seafood

Vitamin C

Citrus fruit especially oranges and tomatoes. Also found

in broccoli, capsicum, brussels sprouts & cabbage

Calcium and
Phosphorus

Found in dairy products such as milk, cheese and

yoghurt. Also found in green leafy vegetables and some
fish.

Iron

Found in red meat, liver, eggs and breakfast cereal &

some leafy green vegetables.

Metabolism of protein, fats & carbohydrates. Synthesis of cholesterol,

steroid hormones & fatty acids. Formation of red blood cells. Important
in proper functioning of the central nervous system.
Forms connective tissue that holds cells together. Formation of collagen
in skill, ligaments and bone. Protects against infection & promotes
healing of wounds. Aids in Iron absorption in small intestine.

Bind together to form and harden hard tissue (bones & teeth)

Essential for the formation of haemoglobin in the red blood cells.

Not found in many foods but is in Melbournes water

supply. Also found in tea, seafood, some plants if fluoride
is in the soil they are grown in.

Required to harden tooth enamel and may decrease the chances of

developing osteoporosis.

Iodine

Found in iodised salt, seafood and vegetables if this

mineral is present in the soil they are found in.

Essential for metabolism. Required for proper functioning of the thyroid

gland by formation of the hormone thyroxine.

Sodium

Table salt, bananas, oranges, cheese. All foods especially

processed food.

Maintains the movement of water between cells. Are instrumental in the

correct functioning of muscles. A lack of can cause muscle cramps.

Fruit, vegetables, oat, wheat, corn & rice bran, barley,

nuts seeds dried beans, lentils, soy products and
wholegrain foods

An indigestible type of carbohydrate that promotes regular bowel

movement, prevents constipation, may help prevent bowel cancer &
CVD. Decreases absorption of dietary cholesterol, hence lowering
cholesterol levels. Also helps regulate blood glucose levels.

Fluoride

Fibre