fat, protein and carbohydrates Flashcards
what does rda stand for
recommended daily intake
why would your rda differ
- your size
- activity levels
recommended rda for men and women
men = 2500kcal women = 2000kcal
what percentage of fat is recommended in the rda
30%
what percentage of protein is recommended in the rda
15%
what percentage of carbohydrates is recommended in the rda
55%
how much energy per gram does fat provide
9kcal/g
what does saturated fat typically increase the risk of and give examples of saturated fat
increases the risk of heart disease
- coconut oil
- butter
- red meat
unsaturated fat examples and what can it reduce the risk of
unsaturated is better for you and reduces heart disease
- olive oil
- nuts
are fats slow release or fast release
slow release
how much energy per gram do carbohydrates
4kcal/g
what are the two types of carbohydrates
glycogen (polysaccharide)
glucose (monosaccharide)
foods high in starch
- pasta
- bread
- potato
foods high in sugar
- fruit
- chocolate
- sports gels/ drink
what do starch and sugar go to
starch = glycogen sugar = glucose
where is glycogen stored
in the liver or muscles and is slow release
where is glucose stored
in the blood excess as fat and is fast release
what are fat, protein and carbohydrates all examples of
macronutrients
what do proteins provide
growth and repair/ energy/ make proteins
