macronutrients

Question 1

what foods do we get proteins from?

Answer 1

meat,fish,dairy products,nuts,seeds + beans.

Question 2

What are amino acids?

Answer 2

• what proteins are made up of
• building blocks of the body
• Our bodies can make some - non essential ones but we have to eat the ones they can’t make - essential amino acids

Question 3

Why does our body need protein?

Answer 3

-Growth- from child to adult- hair,nail+ muscle mass growth.
-repair- Our muscles,tissues + organs after illness or injury
- maintenance - to make enzymes for digestion and antibodies to stop us getting ill.

Question 4

What are high biological value proteins?

Answer 4

-contain all essential amino acids
-mainly in animal sources-meat,eggs,fish
- Soya bean + quinoa are plant- based EG

Question 5

What are low biological value proteins?

Answer 5

-Missing 1 or more essential amino acid
- only in plant sources:peas lentils,nuts,seeds.

Question 6

What is protein complementation?

Answer 6

• if you don’t have enough HBV protein u have 2 combine LBV proteins to get all the essential amino acids in our diet

Question 7

How much protein should an average man/women ,growing child , pregnant women + physically active people consume everyday.

Answer 7

Man- 55g
Women- 45g
growing child - relative to size+body mass
physically active people-more for growth+repair
- pregnant women-6g more to help baby grow -during breastfeeding even more

Question 8

What happens when you have an excess amount of protein?

Answer 8

• WIll strain the liver + kidneys as they help process proteins

Question 9

What happens if you have a protein deficiency?

Answer 9

• growth is slowed down + hair,skin and nails get into poor condition
• immune system can’t work properly without protein- wounds don’t heal as quickly and have a higher risk of infections.

Question 10

What is odeamea

Answer 10

-when you have a protein defficiency
-a build up of fluid in body causing swelling often around the feet.

Question 11

What is kwashiorkor?

Answer 11

• when you have a severe protein deficiency
  a symptom is oedema around the stomach

Question 12

Why do we need fats?

Answer 12

• Provide a concentrated source of energy
  -source of fat soluble vitamins A,D,E,K
  -Forms insulating layer under our skin which keeps us warm + protects our bones + organs
• to make cholesterol which is essential part of cell membranes

Question 13

What are fats made up of?

Answer 13

fatty acids+glycerol - form of triglycerides

Question 14

What are fatty acid chains made of?

Answer 14

-Carbon + hydrogen .
-can be saturated/unsaturated-depending on how carbon atoms bond w hydrogen atoms
- body breaks fat down into fatty acids during digestion- ratio of saturated- unsaturated fatty acids decide whether its saturated/unsaturated

Question 15

What are saturated fats?

Answer 15

• unhealthy fats-especially if eaten in large amounts
  -Solid at RT and come from animal sources mostly Eg.butter,lard.cheese but also plant sources like coconut butter
• too much - increases cholesterol levels in blood which increases risk of conorary heart disease.

Question 16

What are unsaturated fats?

Answer 16

• healthier than saturated fats
• soft or liquid at RT + from vegetable sources high in fat eg. vegetable oil,flax seeds+peanuts
  can be monounsaturated/polyunsaturated

Question 17

What are monounsaturated fats?

Answer 17

-Contain one C=C double bond in their carbon chains
- found in olive oil,almonds,peanut butter+avocado

Question 18

What are polyunsaturated fats?

Answer 18

-Contain more than 1 C=C double bond
-Found in - sesame oil, soybean oil,seeds+oily fish

Question 19

How much fat should we eat a day?

Answer 19

• no more than 35% of our food energy per day w no more than 11% from saturated fats
• Average adult-70g maximum saturated-20g

Question 20

What happens if you have excess fat?

Answer 20

-Weight gain/obesity ( excess fat is stored under skin around our organs in some cases)
- Type 2 diabetes- body unable to control sugar levels
- too much saturated- increase blood cholesterol levels.-Cholesterol builds up in blood vessels such as arteries and restricts blood flow around body-increasing risk of stroke,heat attack + coronary heart disease

Question 21

What happens if you have a fat deficiency?

Answer 21

• less fat soluble vitamins-A,D,E,K r absorbed by body-vitamin deficiency
  -weight loss
  -become colder faster as fat keeps the body insulated
  -thinner layer of fat to protect body

Question 22

Why are sugar carbohydrates needed for energy?

Answer 22

• EG. fructose+glucose- in food naturally Eg.fruits and veg/added to food in manufacturing process EG. sweets+fizzy pop

Question 23

Why are starch carbohydrates needed for energy?

Answer 23

• in potatoes,bread past and rice ect
• contains lots of nutrients- B vitamins,iron+calcium
• Wholegrain starch foods have high fibre content

Question 24

What are simple carbohydrates?

Answer 24

-EG.sugar-can be divided into monosaccharides + disaccharides
-body rapidly digests them making blood sugar levels rise quickly + providing a short burst of energy?

Question 25

What are monosaccharides?

Answer 25

• most basic sugar molecules EG. glucose+fructose

Question 26

What are disaccharides?

Answer 26

• made up of 2 monosaccharides Eg.sucrose is made of fructose+glucose

Question 27

What are complex carbohydrates?

Answer 27

• polysaccharides
  -take longer 2 digest than simple ones
  -so gradually increase blood sugar levels+provide a slow steady release of energy

Question 28

What are polysaccharides?

Answer 28

• made up of lots of monosaccharides joined together
  -EG. starches r made up of lots of glucose molecules

Question 29

What is the Glycaemic index?

Answer 29

-rates carbs on how quickly they affect blood sugar levels

Question 30

What are high GI foods?

Answer 30

• foods that are digested quickly_cause rapid rise in blood sugar levels
  -Eg.white bread,pasta ,rice

Question 31

What are high GI foods?

Question 32

How much of our energy should come from carbs?

Answer 32

• half of our food energy per day
  -most of this should come from starch foods + natural sugars EG.bread,pasta,fruit,veg
• free sugars - added to food + drinks EG. sweet food,fruit juice,syrup should not take up more than 5 %

Question 33

What hapens if you have acces carbs?

Answer 33

• if we take in too much carbs it turns int fat-increase weight
  -sugars are digested quickly meaning energy has 2 be used imadietly and if not - stored as fat
• Too much sugar- Esspecially Free sugars-tooth decay
• SImple carbs-digested quickly-rapid surges in blood sugar levels - if they fluctuate too wildly can lead 2 type 2 diabetes.

Question 34

What happens if you have a carbs defficiency?

Answer 34

• causing blood sugar level to drop-hunger,dizziness+tiredness because the body has less energy than it needs
• if not enough carbs for energy it will use fat in the diet or body for energy
• start to use up protein- lose muscle-makes us weaker