Macro nutirents Flashcards
What is a macro nutrient?
Nutrients needed in the body in large amounts
What are the three macro nutrients?
Protein, Carbohydrates and Fat
Describe LBV proteins
Where a protein lacks one or more of the essential amino acids therefore has low biological value. Normally from vegetable sources
Describe HBV proteins
]Where a protein has all of the essential amino acids therefore has high biological value. Normally from animal sources
Two functions of protein
- Growth and repair of body cells
- (Secondary source) Source of energy
Two sources of HBV proteins
- Chicken
- Eggs
Two sources of LBV proteins
- Beans
- Lentils
What happens if you have too much protein?
Protein can be converted into fat which can lead to obesity if excess if not used as energy
What happens if you do not have enough protein?
Tissues take longer to heal and growth in children is stunted.
What are the two groups of carbohydrates?
Sugars (Monosaccharides and Disaccharides) and Starch (TCC and NSP)
What is monosaccharides sugar?
A natural sugar found in fruit
What is disaccharides sugar?
Refined sugar found in cakes, biscuits, soft drinks, ect
What does TCC stand for?
Total complex carbohydrate
What does NSP stand for?
Non-starch polysaccharides
What is NSP?
(Dietary fibre) Essential for the body to function.
Two sources of NSP
- Wholemeal bread
- Brown rice
Two sources of TCC
- Pasta
- Bananas
What is a TCC?
They bulk out the diet and make you feel fuller for longer therefore are less likely to snack on a sugary snack or fatty foods. The recommended main source of carbohydrates.
Why is sugar called “empty calories”
There is no nutritional value therefore is recommended to get a rich source of carbohydrates
What is intrinsic sugar?
Natural sugar found in fruits and vegetables
What is extrinsic sugar?
Added to foods known as (NMES) non-milk extrinsic sugar
What are the two groups of fats?
Saturated and unsaturated
What are saturated fats?
Animal fats. Diet high in animal fats raises blood cholesterol levels, low density lipoprotein (LDL) ‘bad’ cholesterol. Sticks to arteries and leads to blood clots and blocks arteries.
What are unsaturated fats?
Vegetable fats. Mono and polyunsaturated fats help lower LDL cholesterol. Increase ‘good’ cholesterol, high density lipoprotein (HDL). HDL takes LDL away from arteries and reduces blood clots and blocks.
Two sources of unsaturated fats
- Avocados
- Nuts and seeds
Two sources of saturated fats
- Meat and meat products(pies, burgers)
- Butter
What is an essential fatty acid?
(EFA) Necessary fats that humans cannot produce, they must be obtained in the diet.
What is omega 3?
An essential fatty acid
Two functions of omega 3
- Essential for brain development in babies and young children
- Helps reduce blood clots, heart attacks and rheumatoid arthritis
Two sources of omega 3
- Oily fish
- Fish
What are 4 functions of fat?
- Provide essential fatty acids
- Surround and protect vital organs
- Provide warmth through insulated layer
- Concentrated source of energy
What happens if you have too much fat?
Can lead to obesity, high blood pressure and coronary heart disease.
What happens if you don’t have enough fat?
Intakes of fat soluble vitamins and essential fatty acids such as omega 3 may be reduced
What are trans fatty acids?
(Hydrogenated fats) the process when polyunsaturated fats are artificially hardened through extra hydrogen. Trans fatty acids increase risk of heart disease. Found in cakes, biscuits and chips.
