Macro-Nutrients Flashcards
What are Macro-Nutrients?
Main Nutrients needed by the body in large amounts
What are the 3 macro-nutrients?
Protein, Fats, Carbohydrates
Functions of protein
~Growth and repair of body cells
~Maintenance of body cells
~Providing energy
What are proteins made up of?
Amino Acids
What is the type of protein that contains all the essential amino acids?
High Biological Value (HBV) protein
Sources of HBV protein
Meat, fish, eggs, cheese, milk
(Also found in soya beans)
What are Low Biological Value (LBV) proteins?
A protein that lacks one or more of the essential amino acids
Sources of LBV protein
Cereal, rice, oats, nuts
What is the impact on health of not eating enough protein?
~Growth in children slowed
~Cuts and wounds take longer to heal
What is the impact on health of eating too much protein?
~Converted to fat in body which can lead to obesity if not used up
~Coronary Heart Disease
Function of Carbohydrates
~Supply energy for activities
~Supply warmth and maintain normal body temperature
What are the 2 groups of carbohydrates
Sugars & Starches
Sources of Sugary carbohydrates
Cake, honey, soft drinks, chocolate
What are the 2 types of sugar?
Intrinsic & Extrinsic
What are intrinsic sugars?
Natural sugar found inside the cell wall of plants or in dairy foods
Sources of Intrinsic sugar
Grapes, apples, milk
What are extrinsic sugars?
Added sugars or those that have been released from the cell
Sources of extrinsic sugars
Caster sugar, honey, syrup, smoothies
Sources of starchy carbohydrates
Bread, rice, pasta, potatoes
Impact of eating not enough carbohydrates
~lack of energy for daily activities which can lead to tiredness
~Weight loss
Impact of eating too much carbohydrates
~Converted to fat in body which can lead to obesity and CHD
~Too much sugar can lead to type 2 diabetes and dental caries
Function of fat
~Provide warmth (layer of insulation under skin)
~Provide concentrated source of energy
~Provide fat soluble vitamins (A,D,E)
~Provide essential fatty acids
~surround and protect vital organs
What are the 2 types of fat
Saturated and Unsaturated
What do saturated fats do?
Raise blood cholesterol levels, particularly bad cholesterol (Low-density lipoprotein (LDL))
Why is Low-density lipoprotein bad?
Sticks to arteries leading to blockages and blood clots
Sources of saturated fats
Red meat, butter, cheese, milk
What do unsaturated fats do?
Lower LDL cholesterol in blood and increase good cholesterol (High-density lipoprotein (HDL)).
Why is High-density lipoprotein good?
Helps to carry bad cholesterol away from the arteries and to the liver, where it is broken down to bile.
Sources of unsaturated fats
Olive oil, avocados, nuts, seeds
What are essential fatty acids?
Necessary fats that humans cannot make, must be obtained from diet
Impact of not eating enough fats
~Omega-3 and fat-soluble vitamins reduced
~Tiredness
~Weight loss
~Reduced risk of CHD
Impact of eating too much fats
~Build up and store in the body leading to weight gain and obesity
~fat raises LDL cholesterol levels in blood leading to CHD
