Macronutrients Flashcards
What is a macronutrient?
Nutrients that are needed in relatively large amounts that provide the body with energy.
AMDR for Carbohydrates
16kj, 45-65%
AMDR for Protein
17kj, 15-25%
AMDR for Fat
37kj, 20-35%
What is the structure of Carbohydrate?
Compounds of carbon, hydrogen and oxygen.
What is the structure of Protein?
Molecule of carbon, hydrogen, oxygen, nitrogen and sulfur.
How many Amino Acids and essential amino acids are there?
There are 22 amino acids, 9 the body cannot make which must be included in the diet.
What foods are complete proteins? (7)
- Meat
- Milk
- Eggs
- Cheese
- Soybeans
- Fish
- Chicken
What are incomplete proteins and what foods are they? (7)
An incomplete should be mixed with a complete protein to supply the essential amino acids.
- Baked beans
- Spaghetti
- Bread
- Breakfast cereal
- Rice
- Potatoes
- Peas
What is the function of protein
- Growth and repair
- Building blocks of the body
- Production of enzymes and cellular material
- Secondary energy source
What are the classifications of carbs and examples?
Monosaccharides, the simplest form - glucose, fructose, galactose
Disaccharides, two monosaccharides combined - sucrose, lactose, maltose
Polysaccharides - starch, glucose
Saturated fats + foods containing
They are saturated with hydrogen molecules and are usually solid at room temp. Found in animal fats such as meat and milk.
Discretionary foods, takeaway, pastries, biscuits
Monounsaturated fat + foods containing
A healthy fat with a number of health benefits. Aiding weight loss, decreases inflammation and can reduce risk of heart disease.
Olive oil, canola oil, avocados, cashews, almonds
Polyunsaturated fat
Healthy fats that include Omega3 and Omega6 fatty acids, which are essential for brain function. Must be obtained from foods.
Foods containing Omega 3
Oily fish, walnuts, canola oil, flaxseed, green leafy veg
Foods containing Omega 6
Sunflower oil, safflower oil, soybean oil, brazil nuts
What are Trans fatty acids?
Can occur naturally in foods but also during manufacturing.
Naturally occurring found in some animal products such as meat, butter cheese
Manufactured are formed when liquid vegetable oils are partially hardened to create spreads such as margarine
Function of cabohydrates
- Body’s preferred source energy
Function of fat
- An energy source the most concentrated
- Transports fat soluble vitamins
- Insulates the body protecting against heat loss
What is cholesterol
A type of fat found in the bloodstream, the liver makes it for the body but we also get it from foods. It is essential for the body’s metabolic processes.
What foods are high in cholesterol
meat, fish, eggs, butter, cheese, milk
High Density Lipoprotein (HDL)
Considered “good”.
It transport excess cholesterol found in the blood back to the liver for removal
Low Density Lipoprotein (LDL)
Considered “bad”.
High levels can lead to a buildup of cholesterol on the artery wall which may lead to heart disease and heart attacks.
