3 - Macro-nutrients Flashcards
What is the recommended fat intake (%)?
20-35%, while selecting ‘healthy’ fats
How many calories are there in fats?
9 calories/gram
What are some functions of fats?
Energy source
Energy stores
Carriers of fat-soluble nutrients (essential fatty acids, DEKA vitamins)
Components of cell membranes, vitamin D, sex hormones
Cushion and protect internal organs
Provide insulation against cold
What are the two types of fatty acids?
Saturated (all single bonds)
Unsaturated (polyunsaturated and monounsaturated)
What is hydrogenation and what are its effects?
Transforming unsaturated fats into saturated fats
Turn liquid oil into solid fats
Extend shelf life of processed foods
But also converts cis unsaturated fat into trans fat
What are the effects of consuming trans fats?
Raise blood cholesterol levels more than any other type of fat
As little as 2.2 grams/day increases risk
What are the two essential polyunsaturated fatty acids?
Omega-6 (linoleic acid)
Omega-3 (linolenic acid)
What are the functions of essential polyunsaturated fatty acids in the body?
They are components of cell membranes, especially in nerves and brain
What are the other types of omega-3?
Where are they found?
What are the effects of consumption?
EPA (important for blood clotting and blood pressure regulation)
DHA (needed for brain and eye formation)
Found in fish, shellfish and human milk
Reduces risk of heart disease and stroke
What are the food sources of omega-6, omega-3, EPA and DHA?
omega-6 - poultry fat, seeds, nuts, vegetable oils, etc.
omega-3 - vegetables (soybeans), seeds, nuts, oils
EPA and DHA - human milk, fish and seafood
How much cholesterol in the body is produced in the liver? (vs dietary cholesterol)
2/3 of cholesterol is produced by the liver
What are good and bad blood cholesterol?
What is a good LDL/HDL ratio?
Low-density lipoproteins (LDL) are ‘bad cholesterol’ (forms plague)
HDL are ‘good cholesterol’ (carries bad cholesterol away)
LDL/HDL ratio should be less than 3 to reduce heart attack risk
How many calories are there in carbohydrates (simple sugars and complex carbohydrates)?
4 Calories/gram
How many calories are absorbed from non-digestable complex carbohydrates?
0-2 Calories/gram
What is the effect of consuming high added sugar?
Foods are more likely to be energy dense and empty calories
Increased blood triglycerides
Excessive calorie intake
Tooth decay
NOT necessarily obesity, type 2 diabetes, hyperactivity
What is the effect of dietary fiber on blood glucose?
It can delay or reduce the rise of blood glucose levels from simple sugars and starch
What is glycemic index (GI)?
GI is a measure of how much blood glucose is raised by a 50-gram portion of a carbohydrate food, compared to 50 grams of glucose or white bread
How does dietary fiber affect our gut microbes?
Dietary fiber is the major source of ‘food’ for gut microbes.
Fiber-rich foods maintain a diversity of good gut microbes, which can determine our health status and disease risk.
There are _ essential amino acids and _ nonessential amino acids.
There are 9 essential amino acids and 11 nonessential amino acids.
Nonessential amino acids can be readily produced by humans.
What are complete proteins?
Foods which contain all essential amino acids in the amounts needed for protein tissue formation
Found in animal products such as meat, milk, eggs
Most plant proteins are incomplete, but soybean is a complete protein
Protein deficiency may occur when body protein is used as an energy source during starvation. What are the consequences of protein deficiency?
Reduced strength and immunity, abnormal organ functions, and death
Marasmus and kwashiorkor
What is the recommended intake of protein?
10-35% of total kcals
Consumption of 45% of total calories from proteins is considered too high. What are the causes and effects of excess protein consumption?
Supplements (no safe level of amino acid supplementation)
Nausea, weakness, diarrhoea
