Macronutrients Flashcards
What are macronutrients?
Nutrients needed in large amounts.
What are the three macronutrients?
•Protein
•Fat
•Carbohydrates
What are the functions of protein?
•growth
•repair
•maintaining tissue
•energy (secondary source)
What is the difference between HBV proteins and LBV proteins?
HBV proteins contain all 8 essential amino acids, whereas LBV proteins are missing one or more.
What are some HBV sources of protein?
•meat
•fish
•Egg
•dairy
•soya
•quinoa
•mycoprotein (quorn)
What are some LBV sources of protein?
•lentils
•wheat
•peas
•beans
•nuts
•seeds
What are some symptoms of a protein defficiency? (Kwashiorkor)
•poor growth (children)
•muscle loss
•hair loss
•higher risk of infection
What happens if someone has an excess of protein?
•strain on the liver
•increased weight
What is protein complemention?
Combining LBV proteins to get more of the 8 essential amino acids such as beans on toast.
What is a mycoprotein?
A type of fungus used to make quorn.
Why cant vegans eat quorn?
Egg white is used to hold it together.
Why do men need more protein than women?
They usually are bigger.
What is the DRV of protein for 11-14 year old?
40g
What is the function of carbohydrates?
•Energy
What are some sugar sources of carbohydrates?
•sugar
•treacle
•honey
•fruit
What are some starch sources of carbohydrates?
•root vegetables
•cereals
•cereal products
What are some symptoms of a carbohydrate defficiency?
•weight loss
•poor growth (children)
What happens if you have an excess of carbohydrates?
•increased weight
•too much sugar causes tooth decay
What is free sugar?
Sugar added to food.
What is fruit sugar?
Sugar that is found naturally in fruit and vegetable cells.
What is hidden sugar?
Sugar found in savoury foods.
What are complex carbohydrates?
Many simple sugars joined together.
What are the complex carbohydrates?
•starch (cereals and root veg)
•pectin (some fruit)
•Glycogen (made from glucose in the body)
•Dietary fibre (cells walls of fruit, veg, pulses, and grains)
What are the two types of dietary fibre and what do they do during digestion?
•soluble fibre slows down digestion and absorption of cards which helps controle blood sugar levels.
•insoluble fibre can’t be digested.
What is the DRV for dietary fibre?
30g for adults children need less.
What are the functions of fat?
•provides energy
•provides warmth
•protects organs
•provides fat-soluble vitamins
•provides essential fatty acids
What are some animal sources of fat?
•butter
•cheese
•lard
•eggs
What are some vegetable sources of fat?
•nuts
•vegetable oil
•seeds
•avocados
What happens with a defficiency of fat?
•lack of fatty acids
•lack of fat-soluble vitamins
•weight loss
What is the chemical name for fat?
Triglyceride
What does a molecule of fat contain?
•3 parts of fatty acid
•1 part of glycerol
What are the risks of high blood cholesterol?
•Heart disease
•type 2 diabetes
•obesity
What are the essential fatty acids?
•omega 3
•omega 6
Name 3 sources of omega 3 and omega 6.
Omega 3
•oily fish
•seeds
•green leafy vegetables
Omega 6
•chicken
•grains
•seeds
What does cholesterol do?
•makes cell membrane
•helps digest fat
What are the two types of lipoprotein?
•low density lipoprotein ‘bad’
•high density lipoprotein ‘good’
What does lipoprotein do?
It carries cholesterol around the body.
What can too much LDL do?
It combined with too much saturated fat build up in the arteries and causes heart disease.
What might HDL do?
It may help prevent heart disease.
What are the two types of unsaturated fatty acid?
•monounsaturated fatty acid has one double bond in its molecule.
•polyunsaturated fatty acid has two or more double bonds in its molecule.
