Macro and Micro Nutrients

Question 1

List Macro Nutrients

Answer 1

• Proteins
• Carbohydrates
• Fibre
• Fats
• water

Question 2

List Micro Nutrients

Answer 2

• Folate
• Vitamin B₁₂
• Vitamin C
• Vitamin A
• Vitamin D

Question 3

Define Protein

Answer 3

Macronutrient made from amino acids that is necesary for the growth, mainenance and repair of body tissue

Question 4

Protein

Answer 4

• Enables growth and repair of body tissue
• secondary source of energy
• Regulates body
  
  • hormones, anitbodies etc
• transports substances around the body

Sources

• Fish
• nuts
• eggs
• legumes

Question 5

Define Carbohydrate

Answer 5

Macronutrient made from monosaccharieds which are the body’s most important source of energy

Question 6

Carbohydrates

Answer 6

Simple form

• Glucose

Purpose

• Primary source of energy
• by using carbs instead of proteins for energy, can promote repair of body

Sources

• Breads/grains
• potatos
• pasta
• banana
• corn

Question 7

Define Fibre

Answer 7

Complex Carbohydrate found in plants that remains mostly undigested as it travels through the digestive tract

Question 8

Soluble Fibres

Answer 8

Types of Fibre found in planc cell walls that dissolves or swells in water

Question 9

Insoluble Fibres

Answer 9

Type of fibre found in plant cell walls that doesn’t dissolve in water

Question 10

Resistant FIbres

Answer 10

Startch that acts like fibre by resisting digestion

Question 11

Fibre

Answer 11

• 3 types
  
  • Soluble
  • insoluble
  • resistant
• Helps with digestion
• Produces Bulk which attaches to waste
  
  • moves through intestines more
• Lack of fibre
  
  • means that food spends longer time in bowels, meaning that the digestive tract is exposed to carcinogens more

Question 12

Define Fats

Answer 12

Fats are a macronutrient made from fatty or oily compounds that is insoluble in water and is necessary to provide and store energy in the body

Question 13

Unsaturated Fats

Answer 13

Good Fats

Monounsaturated

• with only single bonds
• can be made by the body
• eg. avocado, olive oil, sesame

Polyunsaturated

• double bonds in structure
• cannot be made by body, therefore need to be eaten
• Omega 3, Omega 6, polyunsaturated fatty acids
• eg. vegetable oils, fish oils, oily fish

Question 14

Saturated Fats

Answer 14

Bad Fats

• No double bonds
• semi-solid
• can be made by body
• associated with heart disease, high b/p
• eg. meats, eggs, cream, whole milk

Question 15

Trans Fats

Answer 15

REALLY bad

• Partially hydrogenated
  
  • makes them more saturated and more firm
• More bad effect on health
• eg. cakes, biscuits, deep fried food

Question 16

Purpose of Fats

Answer 16

• Carry Fat soluble vitamins around body
  
  • A,D,E,K
• Satisfies hunger
• shock absorber
• insulates body

Question 17

Define Water

Answer 17

A Macro Nutrient that is an essential component of all body tissues and performs many important functions including digestion, transportation, lubrication, regulation and elimination

Question 18

Water

Answer 18

• Most abundant substance in body
• can survive for 8 weeks w/o food with water

Purpose

• Helps transport water soluble nutrients around the body
• Gets rid of wastes
• regulates body temperature

Sources

• Liquids
  
  • water, juice, soup
• Water rich foods
  
  • fruit veges, watermelon
• body makes water
  
  • by-product of metabolism

Question 19

Define Vitamins

water and fat soluble

Answer 19

Micornutrients that function with enzymes to speed up the chemical reactions necessary for body functionings including energy production.

Water Soluble

• Vitamin C
• Folate
• B₁₂

Fat Soluble

• Vitamin A
• Vitamin D

Question 20

Purpose of Vitamin C

Answer 20

• collagen production
• acts as anitoxidant
• assists in healing woulds
• assists in hormone production
• Helps absorb other vitamins

Question 21

Defficiency and Sources of Vitamin C

Answer 21

Defficient

• Scurvy
  
  • bleeding, infection, wounds not healing

Sources

• Oranges, capsicum, mango, pineapple

Question 22

Folate Purpose

Answer 22

• Works with B₁₂
• assists in cell division during growth
• critical to healthy development in foetus
• assist in red blood cell maturation

Question 23

Deficiency and Sources of Folate

Answer 23

Deficcient

• during pregnancy
  
  • neural defects (spina bifida)

Sources

• Oranges
• muesli
• strawberries
• avocado
• broccoli

Question 24

Purpose Vitamin B₁₂

Answer 24

• Assists in Folate
• formation and maturation of red blood cells
• assists in energy production
• assists in normal nerve functions
• assists in cell formation

Question 25

Deficiency and Sources of B₁₂

Answer 25

Deficiency * Tiredness * sore tongue * memory loss * anaemia * heart palpations Sources * Meats * chicken * Milk * Eggs * Sardines

Question 26

Purpose of Vitamin A

Answer 26

* Maintains normal vision * assists in formation of cells * assists in body's immune system * antioxidants

Question 27

Deficiency and Sources of Vitamin A

Answer 27

Deficiency * Infection * night blidness * poor eye health Sources * Carrots * broccoli * milk * canteloupe

Question 28

Purpose of Vitamin D

Answer 28

* Assists in absorption of calcium * assists in skin cell production

Question 29

Deficiency and Sources of Vitamin D

Answer 29

* Lack of bone strength * rickets * asteomalcia Sources * Eggs * meat * butter * milk * peppercorns * sunlight

Question 30

Define Minerals

Answer 30

Inorganic compounds needed, in small amounts, for the health, growht and optimal functions of the body * all of the below are measured in mg per day

Question 31

Purpose of Calcium

Answer 31

* Major function to form and maintain bones and teeth * normal blod clots * activity of some enzymes * contraction of muscles * regulation of heart beat

Question 32

Deficiency and Sources of Calcium

Answer 32

Deficient * Muscle pains, spasms * osteoporosis * decreased grwoth in children Sources * Milk * cheese * yoghurt * broccoli

Question 33

Purpose of Flouride

Answer 33

* Assists in straightening of tooth enamel * assists in calcium uptake * assists in strengthening of bones

Question 34

Sources and Deficient of Flouride

Answer 34

Deficient * Dental Cavities due to weakend enamel Sources * Flourinated drinking water * tea * seaweed

Question 35

Purpose of Iodine

Answer 35

* Assists in formation of thyroxine * 3/4 of iodine found in thyroid gland * iodine becomes part of thyroxine * Controls Rate of Metabolism * thyroxine controls the rate that cells use energy * Assists in stimulating rate of growth * thyroxine stimulates protein synthesis * Brain and CNS development

Question 36

Deficient and Sources of Iodine

Answer 36

Deficient * Goitre * enlarged thyroid * slow metabolism * Cretinism * brain damage in children Sources * Iodised Salt * seafood * seaweed * molasses

Question 37

Defiecient and Sources of Iron

Answer 37

Defiecient * Assists in formation of haemoglobin * carries oxygen around the blood * Helps form myoglobin * Stores oxygen in muslces Sources * _Liver,_Kidneys, beef, oysters * leafy greens * wholegrain cereals * legumes, nuts, seeds

Question 38

Purpose of Iron

Answer 38

* assists in formation of haemoglobin * carries Oxygen in the blood * Helps form myoglobin * stores oxygen in muscles

Question 39

Purpose of Phospuorus

Answer 39

* Assists in formation of bones and teeth * Works with calcium * assists in release of energy * structural part of cell membranes * structural part of DNA and RNA

Question 40

Defeciency and Sources of Phosphorus

Answer 40

Deficient * Very Rare * bone loss * decreased growth * poor tooth development Sources * Only 50% of phosphorus consumed * Dairy * Chicken * Portk * Fish * Eggs * Plants(nuts, legumes, seeds etc)

Question 41

Define Glycemic Index

Answer 41

Index that ranks a food containing carbohydtrates by the spped at which the food raises the blood glucose level once eaten