macromacronutrients Flashcards
what are all the macronutrients?
carbohydrates, proteins, fats, and fibre
functions of carbohydrates
Function: Provide energy, especially for the brain and muscles.
2 types of carbohydrates
Complex Carbohydrates and Simple Carbohydrates
food sources of complex carbohydrates
Whole grains (brown rice, quinoa, oats), legumes (beans, lentils), vegetables.
food sources of simple carbohydrates
Fruits, honey, sugar.
Deficiency Effects of Carbohydrates
Fatigue, weakness, difficulty concentrating, and low blood sugar levels.
functions of proteins
Function: building and repairing tissues, enzymes, hormones, and immune function.
2 main sources of protein
Animal Sources and Plant Sources
main sources of animal protein
Meat, fish, eggs, and dairy products.
main sources of plant protein
Beans, lentils, tofu, nuts, and seeds.
Deficiency effects of protein
Muscle wasting, a weakened immune system, and impaired growth in children.
Functions of fats
Function: Energy storage, cell membrane structure, hormone production.
2 main sources of fats
saturated fats and unsaturated fats
main sources of saturated fats
Butter, cheese, and red meat.
main sources of unsaturated fats
Olive oil, avocados, nuts, and fatty fish (salmon, mackerel).
deficiency effects of fat
Dry skin, impaired immune function, and poor temperature regulation.
function of fiber
Function: aids in digestion, helps maintain bowel regularity, and may contribute to heart health.
food sources of fiber
Whole grains, fruits, vegetables, legumes, nuts, and seeds.
deficiency effects of fiber
Constipation, digestive issues, and an increased risk of certain diseases like heart disease.
