Chapter 1 (food & Nutrition) Macro Nutrients Flashcards
Nutrient
a chemical substance found in food that provides essential nourishment
nutrition
the study of nutrients in food and how the body uses them
diet
the food consumed by an individual; can include meal plans for weight loss, weight gain, other medical or cultural reasons
3 main functions of nutrients
they provide energy
they promote growth and development
they regulate body proccesses
the macro nutrients
protein, fat (lipids), carbohydrates -
-these are needed in larger amounts
the micro nutrients
vitamins, minerals and water
-these are needed in smaller amounts
Carbohydrates
A macronutrient that is the source of short-term energy/immediate energy: includes sugar, starches, dietary fibers
simple carbohydrates
Features:
- monosaccharides and disaccharides
- quick immediate source of energy
- easily broken down in the body
Examples:
- Glucose, Fructose, Galactose (Monosaccharides)
- Maltose, Sucrose, Lactose (Disaccharides)
disaccharide
contains 2 sugar unit molecules. it is formed when 2 monosaccharides link together. Some sugars for disaccharide would be: Maltose, sucrose, and lactose
glucose + glucose –> maltose (in grains)
glucose + fructose –> sucrose (table sugar, beet sugar, cane sugar – occurs in fruits & veggies)
glucose + galactose –> lactose (found in dairy products; milk)
Examples of polysaccharides/ complex carbohydrates
The storage polysaccharides: Starch - it gets broken down into simple sugars in the body (glucose) and supplies the body with long-sustained energy. Some foods include potatoes, rice, wheat, corn, and legumes.
Dietary Fibre - It is the only form of carbs that doesn’t provide energy because of the beta linkages that our enzymes cannot digest. It consists of non-digestible plant materials.
Polysaccharides (Complex carbohydrates) makeup
Made up of 10 or more monosaccharide units. It takes time to be broken down and it is made up of starch and dietary fibers.
Monosaccharides
The simplest sugar (which cannot be broken down) and the building blocks of carbohydrates. it contains 1 sugar unit molecule. Some sugars for monosaccharide would be Glucose (blood sugar), Fructose (fruit sugar – contained in most plants, especially fruits & saps), and galactose
complex carbohydrates
are made of multiple sugar molecules (polysaccharides)
take longer to break down or they don’t break down at all
taste bland
are broken down into starches and dietary fiber
complex carbohydrates examples
oats, rice, dried beans, potatoes
what are starches further broken down into
simple sugars (glucose)
supplies the body with long sustained energy
what does the body do to the carbohydrates when consumed
the body breaks it down into simple sugars (monosaccharides). It gets broken down into specifically glucose which is used for energy by your cells and organs
glucose levels should…
not be too high or too low
what happens when your body cannot obtain carbohydrates
your body breaks down the fat and protein in your body and are unavailable to do their regular jobs
what happens when you have an insufficient amount of carbohydrates in your body (carbohydrate deficiency)?
loss of muscle mass, fatigue, weakness, lack of energy, and in serious cases a condition called ketosis
ketosis
a metabolic state that occurs when your body burns fat for energy instead of glucose. it causes weakness, dehydration, nausea, and even death
what happens when you eat too many carbohydrates and why?
it is linked to things such as weight gain, heart disease, diabetes, etc
it is not the carbohydatrates but the excess sugars/simple carbs. that lead to excess storage of fat
examples of carbohydrates in foods
bread, potatoes, white rice, pasta, beans, corn, oatmeal’s, apples, raisins, mangoes, etc.
glycemic index
a measure of how a particular food affects our blood sugar/glucose levels to rise
examples of food high in glycemic index
white rice, donuts, white bread, pasta, etc. (carbs that have been processed)
examples of food medium on the glycemic index
whole wheat bread, mango, apples, natural yogurt, etc.
examples of food in low glycemic index
broccoli, eggplant, cabbage, tomatoes, etc.
adipose tissue
connective tissue in which fat is stored. it is known also known as body fat and it is mainly composed of fat cells (adipocytes) and its function is to regulate the energy of the whole body homeostasis
Insulin resistance
when cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose from your blood; resulting in your pancreas producing more insulin
what happens to the body if you have excess carbohydrates in your diet?
blood sugar levels rise high, causing your body to make more insulin in the pancreas. this alerts your cells to save extra glucose (blood sugar) to save excess glucose as fat. this can lead to insulin resistance
what happens if the body doesn’t have enough carbohydrates?
your body begins to burn fat for energy, leading to ketosis. too low blood sugar levels (hypoglycaemia) may leave you weak and lightheaded as you lack the immediate energy from carbs
Insoluble
incapable of being dissolved in liquid especially water
Insoluble Fibre
- promotes regular bowel movements
- absorbs water
- lowers risk of colon cancer
- recommended serving is 20-30g per day
Soluble
capable of being dissolved in liquid like water
Soluble Fiber
- dissolves in water
- increases thickness of stomach contents
- may reduce blood cholesterol levels by carrying LDL cholesterol out of body
Proteins
essential for survival because:
- provides energy
- builds and repairs cells and muscle
- maintains body tissue
Amino acids
the chemicals that are the building blocks of proteins. proteins would not exist without the proper combination of amino acids
How many amino acids are there?
22 different amino acids, with some being essential amino acids and most being non-essential
Essential amino acids
they must be obtained from your diet, meaning that the source comes from the food you eat
Complete proteins
- contains all the essential amino acids
- supports growth and normal maintenance of body tissues
- most from animal based food and also a few plant sources
Non-essential amino acids
are amino acids that the body can produce on its own; does not need to get from dietary sources
Partially complete proteins
- contains all the essential amino acids but in limited amounts
- provides only for normal maintenance of body tissues
- found in some grains like peanut and wheat
Complementary proteins
when you combine 2 incomplete proteins to form a protein that is more complete
Incomplete proteins
proteins that do not contain all essential amino acids
- do not support growth and do not provide for normal upkeep of the body
6 classes of proteins in the body
- enzymes - act as a catalyst and speeds up chemical reactions in your body. it helps promote body processes like digestion and absorption of nutrients
- hormones - chemical messengers produced by various glands for the rest of your body
- antibodies - produced by your immune system to fight foreign substances (e.g. bacteria or virus). they protect your body by metabolizing/eliminating these substances
- structural proteins - make up the hair, skin, nails, cartilage (made up by the protein keratin)
- contractile proteins - make up skeletal muscles
- blood proteins - make up hemoglobin: a protein that is in red blood cells that carries oxygen and transports it throughout your body as well as
albumin: transports other substances in the blood-hormones, drugs, nutrients)
what happens when inadequate sources of protein are consumed or the proteins cannot be absorbed?
your health of your body will overall be compromised. the proteins that maintains body tissues and supports growth will not function properly as you lack an important macronutrient in your body
what are the 2 main conditions that can occur because of a protein deficiency?
Kwashiorkor and Marasmus
Kwashiorkor
l
Marasmus
inadequate energy consumption from all macronutrients
can someone consume too much protein?
excess consumption of proteins may lead to kidney damage as the kidney tries to flush out by-products created by the breaking down of amino acids that aren’t needed.
what symptoms can be displayed when someone consumes too much protein?
leads to dehydration. since the body may perspire more and produce more urine because of the amounts of work the kidney has to do. this may happen if a person follows a low-carb diet, or if carbs, veggies or fruits are not available
Lipids
- provide energy to the body
- provide heat
- protects and insulates body parts
- transports vitamins D, E, K, A
- supplies essential fatty acids to the body
examples of invisible fat in food
nuts, seeds, cheese
examples of visible fat in food
cooking oils, butter, salad dressings
cholesterol
defined as a chemical substance produced in the body and consumed in food of animal origin. there are 2 types/forms of cholesterol: LDL and HDL
Low-density lipoprotein (LDL)
can contribute to heart disease and promote build-up of plaque in the artery walls. It is the bad type of cholesterol.
High-density lipoprotein (HDL)
good/healthy cholesterol because it moves LDL through the arteries, combatting its negative effects
dietary cholesterol
a main steroid from animal tissues. it is found in foods. sources of it would be eggs, shrimp, beef, pork, poultry, etc.
blood cholesterol
a waxy, fat-like substance that is made by your liver. it includes high-density lipoprotein (HDL) and low-density lipoprotein (LDL)
Saturated
- solid at room temperature
- found mainly in animal and dairy products
- not considered “heart healthy” since they cause the body to make LDL cholesterol
Unsaturated
- further divided into monounsaturated and polyunsaturated
- liquid at room temperature
- the healthy fats because they are usually found in vegetable and grain products
- and they help reduce LDL cholesterol while increasing levels of HDL cholesterol
Polyunsaturated fats
- liquid in room temperature
- can be mostly found in grain products, fish, soybeans and seafood
Examples are:
omega-3 fatty acids and Omega-6 fatty acids
Monounsaturated fats
- liquid in room temperature
- found in natural foods such as nuts and avocados
- other sources can include olive oil, canola oil, sesame oil, corn oil, popcorn, whole grain wheat, etc.
Benefits:
regular consumption of these fats experience improved heart health, increased energy, lowered flu risk, improved memory and focus, and protection from cancer (esp. breast, colon, and prostate cancer)
Trans fats
- fats that are found in convenience foods
- an altered fat that makes it easier to cook with, improve taste, and increase shelf life of the product
- but they are unhealthy and increase the risk of heart disease, heart attack, and stroke
dietary fats
composed of fatty acids, which are classified as either unsaturated or saturated
Why are trans fats unhealthy to consume?
- because it raises “bad” cholesterol (LDL) and lowers “good” cholesterol (HDL). examples of foods that have trans fats are pizza burgers, fries, etc.
- they are known to be the unhealthiest between compared to all other fats
Omega-3 fatty acids
- found in fish and vegetables (E.g. fish oil, sea food, and soybeans)
- lowers risk of heart attack
Omega-6 fatty acids
- found in seed oils (E.g. soybean oil, canola oil)
- may also reduce the risk of cardiovascular disease
vitamin c
Function
–boosts the immune system
-helps keep gums healthy
-helps form and repair, bones, blood, and tissues
-prevents bruising
effects on health
-scurvy( disease characterized by weakness, anemia, gum disease)
-bleeding gums
-dry skin
-bruising
source/examples
-citrus fruits
-strawberries
-tomatoes
-peppers
Thiamin(B1)
Function
-helps release energy from carbohydrates in food
effect on health
-beriberi (disease characterized by rapid heart rate, difficulty walking, vomiting, shortness of breath, loss of feeling in hands and feet)
source/examples
pork, liver, green vegetables
Riboflavin (B2)
Function:
-helps keep tongue, lips, skin, and eyes healthy
- helps body use protein fat, and carbohydrates and release energy
effect on health
-cracks in corners of mouth
-smooth and purplish tongue
-drt, scaly facial skin
source
milk
meat, liver
Niacin (B3)
Function
keeps the nervous system healthy
aids in digestion
helps the body use energy from macronutrients
effects on health
diarrhea
dermatitis ( inflammation of the skin)
pellagra (disease characterized by diarrhea, dementia, and eventually death)
source
-chicken, beef, pork, liver, fish
-peanut butter
-whole grain breads and cereals
B5
Function
helps body build red blood cells
use energy from macronutrients
effects on health
irritability, fatigue, cramps
source
broccoli, sweet potatoes, cheese
B6
Function
helps body use energy from macronutrients
needed for brain function and development
effect on health
muscle weakness
short-term memory loss
skin irritation
sources/examples
meat, poultry, fish
leafy green vegetables
whole grain products
lentils, nuts
B7
Function
helps the body use energy from macronutrients
needed for healthy hair and nails
effect on health
insomnia, hair loss
sources/examples
sardines, nuts, legumes
Folate (B9)
Function
necessary for the formation of red blood cells
important for pregnant women to take for the development of baby
effects on health
anemia
sore tongue
examples
leafy green vegetables
legumes
enriched flour, pasta, and grain products
beef, poultry, pork
B12
function
helps cells grow
make red blood cells
protects nerve fibers
effects on health
anemia
loss of balance
weakness
source
animal products
fortified soy products
Vitamin A
function
helps with vision
promotes growth, healthy skin, and healthy hair
effects on health
night blindness
blindness
examples
animal sources including liver, some fish, milk, cheese
can be produced in the body from carotenoids, nutrients from in dark green, leafy vegetables; broccoli; carrots
Vitamin D
function
helps absorb calcium to build strong bones and teeth
effects
rickets
bone pain , weakness
examples
fortified milk
fish oils
can be produced in the body when skin is exposed to sunlight
Vitamin E
function
helps maintain immune function
effects
vision problems
muscular weakness
internal bleeding
weakness
diarrhea
sources
plant oils
wheat germ
egg yolks
Vitamin K
function
helps blood to clot
effects
poor blood clotting
frequent bruising
jaundice, liver toxicity in children
examples
dark leafy greens
plant oils ( canola, soybean, olive)
What are vitamins
Vitamins are chemicals that help regulate many vital body processes and aid other nutrients in doing their jobs. Your body requires small amounts (micronutrients).
Water
forgotten nutrient
the human body is made up of 60-70% water
-carries oxygen and nutrients through the body
- removes waste from the body
- regulates body temperature
- helps maintain normal blood pressure
- lubricates joints and organs
- helps maintain blood volume
