Student Workbook
26712 Nutrition in ECE Service Version 2
Sources of energy
Energy “required for growth, metabolic and physiological functions, heat production and muscular activity” (MOH,
2012, p. 33) is measured in kilojoules and comes from the breakdown of:
•Carbohydrates
•Fats
•Protein
In New Zealand, the main source of energy for infants is breast milk or formula. Breast milk provides energy from:
fats (around 50 %) and carbohydrates (around 43%) with protein providing around 7%.
For young children ideally the main sources of energy are: carbohydrates (48–54% of energy), fats (33–35%) and
protein (14–16%) (MOH, 2008, 2012).
Nutrient
Function
Examples of good sources
Carbohydrates can be simple or
A major source of energy for growth,
complex. Simple carbohydrates
body maintenance and activity.
(sugars) are easily digestible and
may provide energy for a short
period. For example: fruit, biscuits,
fruit juice. Complex carbohydrates
(starches) break down over a
longer period of time and provide
lasting energy. For example:
porridge, rice, pasta.
Breads, cereals, pasta, rice,
vegetables such as potatoes
and kumara, fruit and legumes.
Fats dietary fat is found in both
animal and vegetable sources.
Animal fats are usually saturated
and plant fats are usually
unsaturated. Unsaturated fats do
not raise blood cholesterol so are
better for heart health.
Saturated fats: meat ( beef, lamb,
sausages, salami), cheese, butter,
milk, cream.
Concentrated sources of energy,
contain essential fatty acids
(omega 3 and omega 6) and
support healthy cell membranes.
Unsaturated fats:
avocados, nuts,
oils (canola, olive,
soya bean).
Proteins are made up of amino
Essential for growth, to build,
acids. Some essential amino acids maintain and repair body tissue,
cannot be made by the body so
also used for energy.
must come from food.
Plunket Education in Schools Edition 1
11
Animal sources: Lean meat, chicken,
fish, eggs, cheese, milk, yoghurt.
Vegetable sources: nuts, seeds,
beans and lentils, tofu.
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