4 Basic Macronutrients Flashcards
Introduction
what 4 nutrients are the building blocks of a (good) diet?
proteins, fats, carbohydrates, water
____ buffer the blood + are essential for growth
proteins
proteins provide the body w/ AA building blocks for the manufacture of ____(4)
hormones, antibodies, enzymes, tissues
proteins work as ____ compounds
amphioteric
(able to react as a base and an acid)
what are the 2 types of AAs?
essential vs. nonessential
body maintains AA pool
UTI is the only disease creating a ____ environment
Basic
What are the 2 types of Dietary Proteins?
Complete + Incomplete
Give examples of Complete proteins
eggs, wild-caught fish, poultry, red meats
Give examples of Incomplete proteins
tofu, legumes
a Complimentary protein uses ____, combining incomplete proteins to “create” a complete protein
Mutual supplementation
bonus
what color differences are seen in Wild vs Farm salmon?
what is “one of the worst proteins”?
Wild salmon - red
Farm raised salmon - orange
“one of the worst proteins” - Tilpia
what fat do we want to cut out as much as possible?
Saturated fat
why are fats necessary in a normal diet?
myelination of nerves
fats are essential during ____ + ____
infancy + childhood
fats are necessary in adults for ____ + ____
energy + to support growth
what type of fat is used while we are sitting / for endurance?
TAGs
____ are the most concentrated source of energy available to the body
Fats
most American diets are high in ____
Fat
bonus
list the progression of energy sources used by the body from 1st to last
- glucose in blood
- Sk. glucose
- FAs
- protein
what are the (4) types of fat?
Saturated, Polyunsaturated, Monounsaturated, Trans FAs
what factors are impacted by Saturated fats?
give examples of Saturated fats
increase LDL = increase Cholesterol
ex: butter, lard, coconut oil
(usually solid @ room temp., goal of <10% of diet)
what factors MAY be impacted by Polyunsaturated fats?
give an example of Polyunsaturated fats
MAY lower LDL (good)
MAY lower HDL (bad)
ex: oils
(goal of <10% of diet)
what factors are impacted by Monounsaturated fats?
give examples of Monounsaturated fats
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%
what factors are impacted by Trans FAs?
give examples of Trans FAs
increase LDLs, decrease HDLs, increase cancer risk 9x
ex: crackers, chips
(Trans FAs = partially hydrogenated oils)
bonus
____ - body can absorb
____ - body can’t absorb
Cis can be absorbed
Trans can’t be absorbed
____ supply the body with energy and are found almost exclusively in plant foods such as fruits and vegetables
Carbohydrates
Carbs can be found in plant foods as well as ____
milk + milk products
Carbs are the main source of ____
blood glucose
____ + ____ run exclusively on glucose
Brain + RBCs
what are the 2 types of Carbs?
Refined (simple)
Unrefined (complex)
Unrefined or complex carbs are ____ carbs tied to ____
give an example of Unrefined/complex carbs
simple carbs tied to Fiber
potatoes, quinoa, sweet potatoes
bonus
fruits, w/ the exception of bananas + grapes (very high glucose) are ____
stabilizing
____ is an undigestable carb, sometimes referred to as a “bottle-brush” for our digestive system
Fiber
how does fiber impact stool?
soften + bulks stool
FIber pulls water into itself
FIber reduces risk of ____ + ____
colorectal cancer + heart disease
normal bowels pull bile salts out, which pulls cholesterol w/ it
RDA of Fiber
give examples of what Fiber can be found in
25g
plant produce, whole grains, fruits, vegetables, nuts
(nuts increase satiety)
bonus
Gluten feeds your ____
Thyroid
the human body is atleast 2/3rds ____
water
Water is involved in many functions such as _______, and is necessary for all ____, ____, ____, + ____ functions
transport nutrients + waste products;
digestive, absorptive, circulatory, + excretory
Water is used in the utilization of ____
water-soluble vitamins
Water maintains ____
proper body temp.
RDA of water
give 2 signs of dehydration
8, 8oz glasses (0.5 gal)
soreness, thirst
