knowledge assessment III Flashcards
macronutritients
carbohydrates
fats
proteins
carbohydrates
1g=4 calories
45-65% of diet
simple carbohydrates
candy
fruit
milk
milk products
some breads
complex carbohydrates
grains
rice
pasta
marathon runners may
energy load with complex carbs to increase amount of energy available
why are carbs essential
source of energy
aid in physical activity
assist in brain function
assist in organ operation (intestinal health, elimination)
what kind of carb helps with elimination
grains
order that the body uses as first energy source to last
carbs
fats
protein
fats
1g=9 calories
20-35% of diet
lipids are composed of
steroids
triglycerides
phospholipids
hypertriglyceridemia
leads to CVD and hardening of arteries
saturated fats
solid at room temperature
ex. butter, cheeese
foods high in saturated fats lead to
higher incidence of heart disease, obesity, and cancer
unsaturated fats
liquid at room temperature
ex. olive oil, nuts, almonds, seeds
limits inclusions of saturated fats
cholesterol
animal related foods that are related to cholesterol
diets high in saturated fats or fat in general increase cholesterol
HDLs
- get them from olivie oil and other unsaturated fats
- allows us to keep arteries clear, balanced diet allows us to metabolize fat build up among arteries
- considered good cholesterol
LDLs
considered bad cholesterol
increase in LDLs are indicators of fats that people are consuming
why are fats essential
- surround and protect our organs
- important for cell growth
- necessary for hormone production
- help to form vit D (fat soluble vitamin that comes from sun)
proteins
1g= 4 calories
25-35% of diet
consists of essential amino acids and nonessential amino acids
essential amino acids
must be ingested as they canot be created by the human body
nonessential aminoacids
manufacture of metabolize in small quantities
why is protein essential
- assists with immunity/immune defense
- growth and development (affects ability to think, grow and function in infants)
- helps us regulate life processes
water
- lubricates joints
- assists with elimination
- essential for life
micronutrients
vitamins and minerals