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Nutrients: are substances that provide nourishment essential for the…

- - - - Monosaturated fats: olive oil, avocado, nuts
      - Polyunsaturated fats: fish - tuna, salmon, nuts, canola oil
      - reduces the risk of cardiovascular disease due to lower levels of cholestrol
    - - Saturated fats: Foods of animal origin: fatty meat, bacon, salami, cheese, pastries, full cream milk, cream
      - Trans fat: processed fats, pies, cakes and cooking margarine
      - increases the risk of cardiovascular. disease due to higher cholestrol levels
- - - - red meat, turkey, chicken, fish, brown rice, tofu, leafy green vegetables
    - - milk, cheese, yoghurt, salmon, green leafy vegetables, soy milk, tofu
      - too little calcium can lead to reduced bone density - increased risk of developing osteoporosis
  - - - oranges, strawberries, kale, broccoli, capsicum
        
        assists in absorption of iron, which helps prevent iron deficiency anaemia
    - - fish (salmon, tuna), cheese, eggs, some fortified foods eg. breakfast, cereals, juice.
        
        too little can lead to low levels of calcium being absorbed and bones becoming weak increasing risk of os
    - - vegemite, whole grain breakfast cereals and bread, milk, egg, meat, green leafy vegetables
        
        adequate levels of B group vitamins are needed to release energy from foods. A lack of these vitamins can contribute to slowed growth of muscles and bones as energy is required for growth
  - - - too little can lead to folate deficiency anaemia. can lead to neural tube defects such as spina bifida