· 14.1 – Macronutrients

Question 1

Carbohydrates (Complex, Simple)

Answer 1

• Simple carbohydrates are sugars that the body digests quickly, causing quick changes in blood sugar. Examples include table sugar, soft drinks, fruit juices, honey, and junk food.
• Complex carbohydrates are digested more slowly and provide more nutrients like vitamins, minerals, protein, and fiber. These can be found in foods like whole grains, vegetables, and legumes.

Question 2

Glycemic Index

Answer 2

The glycemic index is a measure that we can use to help us understand how foods will affect our blood sugar when we eat them.

Question 3

Proteins

Answer 3

Proteins
Proteins are essential molecules in the body that support many functions and build tissues.

• The body contains 10–12 kg of protein, mainly in muscles.
• Proteins help with chemical processes, movement, and overall function.
• They provide energy, with 1 gram giving 4 calories.

Question 4

Protein requirements per day

Answer 4

Grams of protein per kilogram:
* Average adult: 0.8
* Adult athlete in training: 1.2 to 1.6
* Elite endurance sport athlete: 1.6
* Elite body-building athlete: 1.2
* Growing child: 1.2 to 1.6
* Pregnant or lactating female: 1.1

Question 5

Fats (Unsaturated, Saturated, Trans)

Answer 5

Fats
Fats are important for health, but some are better than others.

• Good Fats: Unsaturated fats (mono- and polyunsaturated) are healthy.
• Bad Fats: Saturated and trans fats should be limited.
• Worst Fat: Trans fats are harmful. They are made by hydrogenation, which turns oils into solids. Look for “partially hydrogenated oil” on food labels.

Question 6

Water

Answer 6

Water
Water is a macronutrient needed in large amounts, even though it has no calories.

Functions of Water:
- Helps with digestion.
- Regulates body temperature.
- Transports nutrients.
- Removes waste.

Sources: Drinks and food.

Daily Needs: Depend on physical activity and environment.