Macronutrients Flashcards
Carbohydrate function
Preferred source of energy
Provides dietary fibre to reduce cholesterol
Carbohydrate sub-categories
Starches – complex
Low GI
Keeps us fuller for longer
Sugars – simple
High GI
Burst of energy
Carbohydrate fibres
Insoluble fibre (cellulose)
-Provides bulk to the diet and helps food pass through the digestive system
Soluble fibre (pectin)
- Attracts water to form a gel
- Slows down digestion which makes you fuller for longer
- Lowers LDL cholesterol.
Resistant starch
- Not metabolised
- Important for growth of healthy bacteria
Carbohydrate food sources (4-5)
Low gi –
Pasta
Rice
Potatos
High gi –
Cakes
Pastries
Sweets
Insoluble -
Plant fibre
Soluble fibre -
Oats
Resistant starch -
Undercooked pasta
Carbohydrate over/under consumption
Under –
Weight loss
Lack of energy
Lack of fibre
Constipation
Over –
Weight gain
Obesity
CVD
Dental decay
protein function
Growth, maintenance and repair of cells
Production of enzymes, hormones and genes
Secondary source of energy
protien sub-categories
Complete proteins –
Contains all essential amino acids
Incomplete proteins
Lack one or more essential amino acids
Must be combined with others to get all essential amino acids
protein food sources (4-5)
Complete –
Meat
Fish
Dairy
Incomplete –
Nuts
Beans
Corn
Incomplete that makes complete –
Rice and beans
Spinach salad and hummus
protein over/under consumption
Under –
Muscle weakness
Fatigue
Hunger
Over –
Weight gain
Kidney disease
lipids function
Energy
Insulator
Protects bones and organs
Maintains structure of healthy body cells
Transports A, D, E and K vitamins
lipids sub-categories
Saturated
Usually solid at room temperature
Usually from animal origin
Increases LDL which can increase the risk of CVD
Unsaturated
Usually liquid at room temperature
Can decrease LDL in the blood stream
lipids food sources (4-5)
Avocado
Cashews
almonds
sunflower oil
animal meat
dairy products
cocoa butter
lipids over/under consumption
Under –
Weight loss
Inadequate intake of fat soluble vitamins
Over –
High cholesterol
Weight gain
Obesity
Excess fat stored in liver
Water function
Maintain the health and integrity of every cell in the body.
Keep the bloodstream liquid enough to flow through blood vessels.
Regulate body temperature through sweating.
Moisten mucous membranes.
Lubricate and cushion joints.
Aid digestion and prevent constipation.
Carry nutrients and oxygen to cells.
Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the foetus in pregnancy.
water food sources
Most foods contains water
The body can get 20% of water requirements from food
Digesting food can provide 10% to the body
The remaining 70% is needed to drink
