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SCT4 Nutrition > Macronutrients > Flashcards

Macronutrients Flashcards

1
Q

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

A

LARGE

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2
Q

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

A 
OBTAIN ENERGY (calories/Kcals)
\+
SYNTHESIZE TISSUES (aka growth and repair)
\+
REGULATE PHYSIOLOGICAL FUNCTIONS
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3
Q

Name the 2 types of nutrients?

A

ESSENTIAL NUTRIENTS
+
NON-ESSENTIAL NUTRIENTS

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4
Q

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

A

ESSENTIAL NUTRIENTS

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5
Q

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

A

NON-ESSENTIAL NUTRIENTS

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6
Q

Name the 3 main groups of macronutrients?

A 
CARBOHYDRATES (CHO)
\+
FATS
\+
PROTEINS
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7
Q

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)?

A

CARBOHYDRATES (CHO)

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8
Q

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

A
  1. SUGARS
  2. STARCH
  3. FIBRE
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9
Q

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

A

SUGARS
+
SIMPLE CARBS

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10
Q

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

A

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

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11
Q

What makes up sucrose?

A

GLUCOSE + FRUCTOSE

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12
Q

What makes up lactose?

A

GLUCOSE + GALACTOSE

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13
Q

What makes up maltose?

A

GLUCOSE + GLUCOSE

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14
Q

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

A

OLIGOSACCHARIDES (complex carb)
+
POLYSACCHARIDES (long chains)

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15
Q

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

A

STARCH (polysaccharides)

animals: GLYCOGEN
plants: STARCH

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16
Q

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

A

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

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17
Q

Name the two types of non-digestible carbohydrates?

A

SOLUBLE FIBRE - cholesterol crunchers
+
INSOLUBLE FIBRE - colon cleansers

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18
Q

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

A

BLOOD GLUCOSE LEVELS

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19
Q

Name 3 factors which can affect the Glycemic Index?

A

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

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20
Q

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

A

HIGH

21
Q

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

A

LOW

22
Q

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

A

LOWER

23
Q

name 2 circumstances where a higher GI is desirable?

A

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

24
Q

List the 5 nutritional classifications (types) of CHOs?

A

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

25
Q

Which types of CHOs burn considerable energy to digest?

A

TYPE 3: HIGH FIBRE GRAINS and STARCHY CARBS

TYPE 4: LOW FIBRE GRAINS and STARCHY CARBS

26
Q

Name the most concentrated source of energy in the body?

A

FATS (lipids)

27
Q

Name the 3 main types of lipids?

A 
TRIGLYCERIDES
\+
PHOSPHOLIPIDS
\+
STEROLS
28
Q

Name the most famous sterol?

A

CHOLESTEROL

29
Q

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

A

4 - 24

30
Q

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

A

SOLID

butter

31
Q

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

A

LIQUID

oils

32
Q

Name the 3 classifications of fatty acids?

A

1, SATURATED - single binded (meat, dairy, coconut oil)

  1. MONOUNSATURATED - double bond (nut oil, nuts, avocado)
  2. POLYUNSATURATED - greater than 1 double bond (corn, sunflower, fish oils)
33
Q

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

A 
LINOLEIC ACID (Omega 6)
\+
LINOLENIC ACID (Omega 3)
34
Q

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

A 
ATP PRODUCTION
\+
STORAGE IN ADIPOSE TISSUE
\+
STRUCTURAL MOLECULES
35
Q

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

A
  1. CHYLOMICRONS
  2. VERY LOW DENSITY LIPOPROTEINS (VLDL)
  3. LOW DENSITY LIPOPROTEINS (LDL)
  4. HIGH DENSITY LIPOPROTEINS (HDL)
36
Q

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

A

2/3 LIVER

1/3 CONSUMED

37
Q

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

A

LOWER

38
Q

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

A

LOWER

39
Q

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

A

LOWER

40
Q

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

A

HIGHER

41
Q

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

A

GROWTH
+
MAINTENANCE

42
Q

Are proteins a source of energy?

A

TERTIARY, after carbs and fats, in emergency only)

43
Q

What is the name of the building blocks of proteins?

A

AMINO ACIDS

44
Q

List the 3 categories of amino acids?

A
  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
45
Q

Are proteins stored in the body like carbs and triglycerides?

A

NO

converted into glucose or triglycerides

46
Q

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

A

21 g

47
Q

Give examples of complete (High Quality) proteins?

A

MEAT, FISH, DAIRY, EGGS, QUINOA, SOYBEAN

48
Q

Give examples of incomplete (Low Quality) proteins?

A

GRAINS, LEGUMES, NUTS, LEAFY GREENS

49
Q

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

A 
CARBOHYDRATES
\+
PROTEINS
\+
FATS

SCT4 Nutrition (4 decks)

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