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Basic Human Nutrition NECHS MG > 4 Basic Macronutrients > Flashcards

4 Basic Macronutrients Flashcards

Introduction

1
Q

what 4 nutrients are the building blocks of a (good) diet?

A

proteins, fats, carbohydrates, water

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2
Q

____ buffer the blood + are essential for growth

A

proteins

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3
Q

proteins provide the body w/ AA building blocks for the manufacture of ____(4)

A

hormones, antibodies, enzymes, tissues

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4
Q

proteins work as ____ compounds

A

amphioteric

(able to react as a base and an acid)

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5
Q

what are the 2 types of AAs?

A

essential vs. nonessential

body maintains AA pool

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6
Q

UTI is the only disease creating a ____ environment

A

Basic

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7
Q

What are the 2 types of Dietary Proteins?

A

Complete + Incomplete

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8
Q

Give examples of Complete proteins

A

eggs, wild-caught fish, poultry, red meats

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9
Q

Give examples of Incomplete proteins

A

tofu, legumes

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10
Q

a Complimentary protein uses ____, combining incomplete proteins to “create” a complete protein

A

Mutual supplementation

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11
Q

bonus

what color differences are seen in Wild vs Farm salmon?
what is “one of the worst proteins”?

A

Wild salmon - red
Farm raised salmon - orange
“one of the worst proteins” - Tilpia

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12
Q

what fat do we want to cut out as much as possible?

A

Saturated fat

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13
Q

why are fats necessary in a normal diet?

A

myelination of nerves

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14
Q

fats are essential during ____ + ____

A

infancy + childhood

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15
Q

fats are necessary in adults for ____ + ____

A

energy + to support growth

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16
Q

what type of fat is used while we are sitting / for endurance?

A

TAGs

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17
Q

____ are the most concentrated source of energy available to the body

A

Fats

18
Q

most American diets are high in ____

A

Fat

19
Q

bonus

list the progression of energy sources used by the body from 1st to last

A
  1. glucose in blood
  2. Sk. glucose
  3. FAs
  4. protein
20
Q

what are the (4) types of fat?

A

Saturated, Polyunsaturated, Monounsaturated, Trans FAs

21
Q

what factors are impacted by Saturated fats?
give examples of Saturated fats

A

increase LDL = increase Cholesterol
ex: butter, lard, coconut oil

(usually solid @ room temp., goal of <10% of diet)

22
Q

what factors MAY be impacted by Polyunsaturated fats?
give an example of Polyunsaturated fats

A

MAY lower LDL (good)
MAY lower HDL (bad)
ex: oils

(goal of <10% of diet)

23
Q

what factors are impacted by Monounsaturated fats?
give examples of Monounsaturated fats

A

decrease LDL w/o effecting HDLs
ex: olive oil, canola oil, sesame oil, (avocado oil, walnut oil)

olive oil is 76% monounsaturated, canola 55%, sesame 50%

24
Q

what factors are impacted by Trans FAs?
give examples of Trans FAs

A

increase LDLs, decrease HDLs, increase cancer risk 9x
ex: crackers, chips

(Trans FAs = partially hydrogenated oils)

25
Q

bonus

____ - body can absorb
____ - body can’t absorb

A

Cis can be absorbed
Trans can’t be absorbed

26
Q

____ supply the body with energy and are found almost exclusively in plant foods such as fruits and vegetables

A

Carbohydrates

27
Q

Carbs can be found in plant foods as well as ____

A

milk + milk products

28
Q

Carbs are the main source of ____

A

blood glucose

29
Q

____ + ____ run exclusively on glucose

A

Brain + RBCs

30
Q

what are the 2 types of Carbs?

A

Refined (simple)
Unrefined (complex)

31
Q

Unrefined or complex carbs are ____ carbs tied to ____
give an example of Unrefined/complex carbs

A

simple carbs tied to Fiber
potatoes, quinoa, sweet potatoes

32
Q

bonus

fruits, w/ the exception of bananas + grapes (very high glucose) are ____

A

stabilizing

33
Q

____ is an undigestable carb, sometimes referred to as a “bottle-brush” for our digestive system

A

Fiber

34
Q

how does fiber impact stool?

A

soften + bulks stool

FIber pulls water into itself

35
Q

FIber reduces risk of ____ + ____

A

colorectal cancer + heart disease

normal bowels pull bile salts out, which pulls cholesterol w/ it

36
Q

RDA of Fiber
give examples of what Fiber can be found in

A

25g
plant produce, whole grains, fruits, vegetables, nuts

(nuts increase satiety)

37
Q

bonus

Gluten feeds your ____

A

Thyroid

38
Q

the human body is atleast 2/3rds ____

A

water

39
Q

Water is involved in many functions such as _______, and is necessary for all ____, ____, ____, + ____ functions

A

transport nutrients + waste products;
digestive, absorptive, circulatory, + excretory

40
Q

Water is used in the utilization of ____

A

water-soluble vitamins

41
Q

Water maintains ____

A

proper body temp.

42
Q

RDA of water
give 2 signs of dehydration

A

8, 8oz glasses (0.5 gal)
soreness, thirst

Basic Human Nutrition NECHS MG (1 decks)

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