Carbs, Protein and Fat

Question 1

Types of Carbs

Answer 1

simple or complex
simple = sugars
complex = starches
further classified:
monosaccharides = represent simplest form of sugar. building block of all carbs. egs = glucose, fructose, galactose
disaccharides = also source of simple carbs
compose of two units of sugar bound together
eg = sucrose, lactose and maltose
polysaccharides = many units of sugar bound together in complex network of sugar units = complex
egs = glycogen, starch, fibre

Question 2

sources of carbs

Answer 2

naturally originate from plant based foods
vegetable and fruit sources of carbs are densely packed with water, vitamins and minerals
insoluble and soluble fibre = solube ~ flesh of fruits, oats, kidney beans, sweetcorn
insoluble ~ skins of fruit, vegetables, wholegrain cereals and rice

Question 3

how much carbs?

Answer 3

50 -60% dail energy intake 
activity level - g carbs per kg bodyweight
3-5 hours week = 4-5
5-7 hours week = 5-6
1-2 hours day = 6-7 
2-4 hours day = 7-8
more than 4 hours per day = 8-10

Question 4

types of fat

Answer 4

saturated and unsaturated
saturated fatty acids have hydrogen attached to all binding sites = more toxic ~ linked with hypertension and hypercholesterolaemia
unsaturated contain double bonds which connect adjoining carbon atoms = more chemically reactive and readily available for metabolism. categorised into monounsaturated and polyunsaturated.
mono = greatest impact on cardiovascular health

Question 5

sources of fat

Answer 5

saturated = animal and dairy products 
unsaturated = originate from plant sources
mono = avos, peanut oil, olive oil, canola oil 
poly = sunflower oil, safflower, soya beans, corn oil

Question 6

how much fat?

Answer 6

saturated should not exceed 11% of daily energy intake
monounsaturated = 13%
polyunsaturated = 6.5%
daily intake of fat should not exceed 35% of daily intake
diets where fat is less than 20% of daily energy should not be followed for more than 2-3 weeks.

Question 7

amino acids

Answer 7

20 amino acids that make up the structural component of protein
12 can be synthesised by body = non-essential
remaining 8 must be obtained from dietary sources = essential

Question 8

classification of protein

Answer 8

complete or incomplete
complete proteins contain all 20 aminos ~ eg. meat, eggs, fish, cheese, milk, yoghurt and soybeans
incomplete proteins ~ deficient in some animos ~ found in plant sources ~ e.g. beans, lentils, legumes, nut, chickpeas and grains

Question 9

how much protein?

Answer 9

10 -15% daily energy intake