Macro and Micronutrients Flashcards
(35 cards)
What are carbohydrates converted to in the body? (Sub Unit)
Glucose
What are proteins converted to in the body? (Sub Unit)
Amino acid
What are fats converted to in the body? (Sub Unit)
Glycerol and fatty acids
Carbohydrate food sources (Simple and Complex)
Simple: Sugary foods like lollies, soft drink and fruits.
Complex: Other foods like grains, bread, pasta, rice and vegetables like potato
Protein food sources (Animal and Plant)
Animal: Chicken breast, seafood, lamb, eggs
Plant: Legumes, nuts, seeds, cereals, green vegetables
Fat food sources (Saturated and Unsaturated)
Saturated: meat, milk, cream, butter, cheese
Unsaturated: Avocado, penut butter and fatty fish
What is dietary fibre and what is its role in the body?
- important for digestive health and regular bowel movements.
- helps the body feel fuller for longer.
- can improve cholesterol and blood sugar.
Main functions of carbohydrate in the body?
To provide energy in the body.
Main functions of proteins in the body?
Growth, maintenance and repair of the body tissue.
Main functions of fats in the body?
To help the body insulate itself and protect organs.
What are saturated fats?
- Made in the body and required for the diet.
- May increase cholesterol.
- contains maximum number of hydrogen atoms
- no double bonds.
- meat and dairy
What are unsaturated fats?
- Found in two main forms, monounsaturated and polyunsaturated.
- contains double bonds
- helps to lower cholesterol
- oil and nuts
What is incomplete protein?
Protein that doesn’t contain all nine essential amino acids.
examples: beans, nuts, rice, vegetables and tofu
What is complete protein?
contains all nine essential amino acids necessary for the human diet.
examples: meat, poultry, fish and eggs
What are simple carbohydrates?
Broken down quickly by the body to be used as energy.
examples: fruits, processed and refined sugars, milk and milk products.
What are complex carbohydrates?
Are made up of sugar molecules that are strung together in long, complex chain.
examples: peas, beans, whole grains and vegetables.
What are micronutrients?
- a major group of nutrients the body needs to produce energy, immune function and other bodily functions.
- including vitamins and minerals.
examples: calcium, zinc, potassium, vitamin C
What is calcium and what role does it play in the body?
- is a mineral.
- helps to strengthen bones and teeth.
- regulates heart function.
- if deficient causes hypocalemia.
examples: milk, cheese and other dairy products.
What are the three macronutrients?
Carbohydrate, protein, fat
What is vitamin C and what role does it play in the body?
- Helps to keep immune system healthy.
- Helps to keep healthy skin, bones and connective tissue.
- a deficiency causes poor wound healing and loose teeth.
examples: citrus, sprouts, berries, blackcurrants, broccoli and capsicum.
When calculating energy carbohydrates contain how many kj?
16kj
When calculating energy proteins contain how many kj?
17kj
When calculating energy fats contain how many kj?
37kj
What is BMR?
Basal Metabolic rate is the rate at which the minimum amount of energy is required by the body to maintain basic body functions while resting.
