macronutrients Flashcards
protein sources
basis of bodily structures like muscles hair and skin
facilitate growth and repair
help repair damaged body tissue
produce enzymes for digestion
produces hormones for digestion and that regulate body functions
provides a secondary energy source
animal protein
meat, fish and eggs
plant protein
nuts, seeds, pulses such as beans lentils and peas
novel protein
tofu and soya products
biological value
made up of amino acids
dispensable amino acids which can be produced in the body
indispensable amino acids, which cannot be made in the body and must be provided by diet. called essential fatty acids
humans need 20 amino acids and about 8 of them are indispensable
high biological value protein
contain all amino acid
mainly animal sources like meat, cheese, fish and milk
soya beans containing all the IAAs
low biological value
lack one or more indispensable amino acids are said to be of low biological value( LBV)
mainly plant foods like cereals or beans pulses or lentils
amino acid in shortest supply relative to amount needed by body is known as limiting amino acid as essential amino acids are not sufficient
exceptional animal source is gelatin missing some of IAAs
protein complementation
improves quality of protein in diet, by complementing one LBV food with another LBV food providing more indispensable amino acids
the amino acids missing in one LBV food can be compensated by other LBV food, providing HBV meal like beans and toast or lentil soup and bread
fat
insulation of body, stored under skin to keep us warm
protects organs
provides us with fat soluble vitamins
sources of essential fatty acids
forms structure of body cells
concentrated source of energy provides 9 calories of energy per gram
saturated fat
solid at room temperature mainly come from animal sources
a diet high in saturated fats increase risk of cardiovascular disease(CVD)
unsaturated fat
liquid at room temperature generally come from plant sources and come from plant sources
include monounsaturated fat and polyunsaturated fat, reduce blood cholesterol levels providing us with essential fatty acids
monounsaturated fats
reduce harmful LDL cholesterol from our bodies
monounsaturated fats have one unsaturated double bond in the molecule
polyunsaturated fats
liquid at room temperature
found in oily fish and oils like sunflower and safflower
help lower harmful LDL blood cholesterol levels and provide essential fatty acids
essential fatty acids
composed of fatty acids, body can make all the fatty acids it needs apart from two, known as omega 3 and 6
omega 3
prevents blood clotting by lower LDL cholesterol and help prevent cardiovascular disease
reduce inflammation, prevent joint disease and important for brain and retina development
include fish oil sources
omega 6
in moderation, omega 6 can have a positive impact on blood cholesterol which can prevent cardiovascular disease
trans fats
raises bad cholesterol and lowers good cholesterol
sugar
simple carbs which include sucrose, glucose, fructose, maltose and lactose.
sugar is found in fruit, soft drinks, table sugar, sweets and cakes
should be eaten in small amounts. no more than 5 percent of dietary energy should come from sugars
provide instant energy which is often followed by an energy slump
sugars are referred to empty food because all they provide is energy
reducing sugar this to reduce risk of obesity and dental caries
free sugars
used to describe the type of sugar that should be eaten in small amounts. including sugars added by cook or consumer plus sugars present in honey, syrup and unsweetened fruit juices
not found naturally in the cellular structure of the food, causes tooth decay and contribute to obesity or weight gain
soluble fiber
keeps stool soft an easier to pass as soluble dissolves in water and forms a gel in digestive system
can lower blood cholesterol levels, reducing risk of CVD
has positive impact on blood cholesterol levels
found in grains, nuts , citrus fruits
