Nutrition
Map
Arrows point from what you learn first to what it opens. Point at a concept to light up its chain and where it comes back deeper. Right-click a concept (or press and hold it) for its lessons and stories.
- Proven to depth123
- Open
- Locked
- Comes back deeper
Learning path
In the order the concepts build on each other.
- Energy in foodReadyFood gives the body energy, measured in kilocalories (kcal, often just called calories) or kilojoules. A gram of carbohydrate or protein gives about 4 kcal, a gram of fat about 9. When energy in matches energy used, weight stays about the same; extra is stored, mostly as fat.
- HydrationReadyHaving enough water in the body to replace what it loses in pee, sweat and breath. Adults need about 2.0 (women) to 2.5 (men) litres a day from drinks and food together; thirst and pale yellow pee are good guides, and "eight glasses" is a rule of thumb, not a scientific rule. Drinking far too much is rare but can be dangerous.
- NutrientsLockedThe substances in food that the body uses for energy, growth and repair: carbohydrates, protein, fats, vitamins, minerals and water. Most foods hold several, and a varied diet gives most people all they need without supplements.Opens after: Energy in food
- Fruit, vegetables and fibreLockedThe World Health Organization advises at least 400 g of fruit and vegetables a day (five portions of 80 g) and at least 25 g of fibre, the part of plants the body can't digest, from whole grains, pulses, vegetables and fruit. Eating more fibre is linked to less heart disease, type 2 diabetes and bowel cancer.Opens after: Nutrients
- Sugar and saltLockedFree sugars are sugars added to food and drink plus those in honey, syrups and juice; WHO advises under 10 per cent of daily energy, ideally under 5 (about 25 g). Salt should stay under 5 g a day, because too much raises blood pressure. Where the salt comes from depends on where you live: in Europe and North America much of it is already in bought food; in China and Iran much is added in cooking or at the table.Opens after: Nutrients