Macronutrients

Question 1

A macronutrient is needed in relatively _________ amounts in the diet.

Answer 1

LARGE

Question 2

A nutrient is any substance in food that the body can use to do which 3 things?

Answer 2

OBTAIN ENERGY (calories/Kcals)
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SYNTHESIZE TISSUES (aka growth and repair)
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REGULATE PHYSIOLOGICAL FUNCTIONS

Question 3

Name the 2 types of nutrients?

Answer 3

ESSENTIAL NUTRIENTS
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NON-ESSENTIAL NUTRIENTS

Question 4

Which type of nutrient is also known as a MACRONUTRIENT, which the body cannot produce on it’s own and it must be ingested?

Answer 4

ESSENTIAL NUTRIENTS

Question 5

Which type of nutrient is required on a daily bases, but also provided by the body?

Answer 5

NON-ESSENTIAL NUTRIENTS

Question 6

Name the 3 main groups of macronutrients?

Answer 6

CARBOHYDRATES (CHO)
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FATS
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PROTEINS

Question 7

Name the macronutrient that is a major source of energy for our body, most abundant in nature, and synthesized in plants and mammals milk (but not meat)?

Answer 7

CARBOHYDRATES (CHO)

Question 8

Name the 3 types of Carbohydrates (CHO, Carbs)?

Answer 8

1. SUGARS
2. STARCH
3. FIBRE

Question 9

Name the most basic form of carbs, also known as _________ carbs?

Answer 9

SUGARS
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SIMPLE CARBS

Question 10

Name the two “simple” sugars of the carb family?

Answer 10

MONOSACCHARIDES (glucose, fructose, galactose)
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DISACCHARIDES (sucrose, lactose, and maltose)

Question 11

What makes up sucrose?

Answer 11

GLUCOSE + FRUCTOSE

Question 12

What makes up lactose?

Answer 12

GLUCOSE + GALACTOSE

Question 13

What makes up maltose?

Answer 13

GLUCOSE + GLUCOSE

Question 14

Name the two “complex” sugars of the carb family?

Answer 14

OLIGOSACCHARIDES (complex carb)
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POLYSACCHARIDES (long chains)

Question 15

Name the storage form of glucose, as well as its name in animals and plants?

Answer 15

STARCH (polysaccharides)

animals: GLYCOGEN
plants: STARCH

Question 16

Dietary fibre is a non-_____________ carbohydrate, that is not considered a nutrient, but performs which important task?

Answer 16

NON-DIGESTABLE
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HELPS BODY REMOVE TOXINS (in 2 forms)

Question 17

Name the two types of non-digestible carbohydrates?

Answer 17

SOLUBLE FIBRE - cholesterol crunchers
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INSOLUBLE FIBRE - colon cleansers

Question 18

Glycemic index is a measure of the potential of food to raise what?

Answer 18

BLOOD GLUCOSE LEVELS

Question 19

Name 3 factors which can affect the Glycemic Index?

Answer 19

FOOD PREP METHODS (cooked vs raw)
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MACRONUTRIENT PROPORTION (% carbs, % fat, % protein)
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TYPE OF CHO (simple vs complex, insoluble vs soluble)

Question 20

Carbs that break down rapidly have a ________ GI (glycemic Index).

Answer 20

HIGH

Question 21

Carbs that break down slowly have a ________ GI (glycemic Index).

Answer 21

LOW

Question 22

Which is healthier, higher or lower GI (Glycemic Index)?

Answer 22

LOWER

Question 23

name 2 circumstances where a higher GI is desirable?

Answer 23

Energy recovery after endurance exercise
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DIABETIC PATIENT experiencing HYPOGLYCEMIA ***

Question 24

List the 5 nutritional classifications (types) of CHOs?

Answer 24

TYPE 1: LOW GLYCEMIC, NUTRIENT DENSE - best
TYPE 2: HIGH GLYCEMIC, NUTRIENT DENSE
TYPE 3: HIGH FIBRE GRAINS and STARCHY CARBS
TYPE 4: LOW FIBRE GRAINS and STARCHY CARBS
TYPE 5: REFINED SUGARS - worst

Question 25

Which types of CHOs burn considerable energy to digest?

Answer 25

TYPE 3: HIGH FIBRE GRAINS and STARCHY CARBS | TYPE 4: LOW FIBRE GRAINS and STARCHY CARBS

Question 26

Name the most concentrated source of energy in the body?

Answer 26

FATS (lipids)

Question 27

Name the 3 main types of lipids?

Answer 27

``` TRIGLYCERIDES + PHOSPHOLIPIDS + STEROLS ```

Question 28

Name the most famous sterol?

Answer 28

CHOLESTEROL

Question 29

Hydrocarbon chains of _____ - _____ carbons form the building blocks of lipids (fatty acids).

Answer 29

4 - 24

Question 30

The longer the chain of lipids, the more _________ at room temperature.

Answer 30

SOLID | butter

Question 31

The shorter the chain of lipids, the more _________ at room temperature.

Answer 31

LIQUID | oils

Question 32

Name the 3 classifications of fatty acids?

Answer 32

1, SATURATED - single binded (meat, dairy, coconut oil) 2. MONOUNSATURATED - double bond (nut oil, nuts, avocado) 3. POLYUNSATURATED - greater than 1 double bond (corn, sunflower, fish oils)

Question 33

Of all the fatty acids, name the 2 essential (polyunsaturated) ones, which the body cannot produce and must be consumed?

Answer 33

``` LINOLEIC ACID (Omega 6) + LINOLENIC ACID (Omega 3) ```

Question 34

What is the fate of lipids in our bodies? (3)

Answer 34

``` ATP PRODUCTION + STORAGE IN ADIPOSE TISSUE + STRUCTURAL MOLECULES ```

Question 35

Name the 4 types of lipoproteins which act as transport vehicles for water insoluble lipids?

Answer 35

1. CHYLOMICRONS 2. VERY LOW DENSITY LIPOPROTEINS (VLDL) 3. LOW DENSITY LIPOPROTEINS (LDL) 4. HIGH DENSITY LIPOPROTEINS (HDL)

Question 36

How much cholesterol is produced by the liver vs amount consumed?

Answer 36

2/3 LIVER | 1/3 CONSUMED

Question 37

In regards to total cholesterol, a __________ reading range is better.

Answer 37

LOWER

Question 38

In regards to triglycerides, a __________ reading range is better.

Answer 38

LOWER

Question 39

In regards to LDL cholesterol, a __________ reading range is better.

Answer 39

LOWER

Question 40

In regards to HDL cholesterol, a __________ reading range is better.

Answer 40

HIGHER

Question 41

Proteins are essential for _________ and _____________ of all tissues. (muscles, hair, skin, nails, CT, hormones and antibodies)

Answer 41

GROWTH + MAINTENANCE

Question 42

Are proteins a source of energy?

Answer 42

TERTIARY, after carbs and fats, in emergency only)

Question 43

What is the name of the building blocks of proteins?

Answer 43

AMINO ACIDS

Question 44

List the 3 categories of amino acids?

Answer 44

1. ESSENTIAL (9) (must be ingested) 2. NON-ESSENTIAL (10) (in us) 3. CONDITIONALLY ESSENTIAL (1 - cysteine) requires methionine to be made in the body

Question 45

Are proteins stored in the body like carbs and triglycerides?

Answer 45

NO | converted into glucose or triglycerides

Question 46

How many grams of protein can the body digest at one time?

Answer 46

21 g

Question 47

Give examples of complete (High Quality) proteins?

Answer 47

MEAT, FISH, DAIRY, EGGS, QUINOA, SOYBEAN

Question 48

Give examples of incomplete (Low Quality) proteins?

Answer 48

GRAINS, LEGUMES, NUTS, LEAFY GREENS

Question 49

For health, we want to ingest the most of _____________, least of ___________, and get just enough ________.

Answer 49

``` CARBOHYDRATES + PROTEINS + FATS ```