Macronutrients Flashcards
What are macronutrients?
nutrients required in large amounts, which are fat, protein and carbohydrates
What are the functions of fat?
- they provide the body with a concentrated source of energy
- they provide the body with fat-soluble vitamins A,D,E,K
- they insulate the body from the cold and help it stay warm
- to protect bones and kidneys from damage by protecting them with a protective cushion of fat
what are fats made up of?
triglycerides, which is a glycerol head and three fatty acid tails
what are two health risk associated with a deficiency of fat in the diet?
- the body will bruise easily as there is less fat to cushion them from knocks and bangs
- fat-soluble vitamins will not be absorbed by the body, leading to vitamin deficiencies and their associated health problems
what are four health risks of excess fat in the diet?
- leads to weight gain and obesity
- obesity can lead to the development of type 2 diabetes
- obesity increases the chance of having a stroke
- obesity puts strain on the skeleton, joints and muscles which could cause mobility issues
what is saturated and unsaturated fat?
- saturated fat is a type of fat containing lot of saturated fatty acid molecules, found in animals fats and solid like butter, lard and coconut
- unsaturated fat is a type of fat containing lots of unsaturated fatty acid molecules, found in plant fats and liquids like olive oil, oily fish, nuts and seeds
what is the difference between monounsaturated fats and polyunsaturated fats?
- monosaturated fats contain a single double bond between two carbons
- polyunsaturated fats contain more than one double bond between the two carbons
what is the maximum percentage of food energy per day that should come from fats?
35%
what are protein molecules made from?
they are made up of 20 small building block called amino acids joined together.
what is the function of proteins in the body?
- it is essential for growth of body cells
- it is needed for repairing the body cells and tissues
- it is required for maintenance e.g. producing hormones, enzymes and antibodies
what are essential amino acids?
amino acids that the body cannot make itself and must get ready made from food. there are 10 needed by children and 8 needed by adults.
what is high biological value proteins and low biological value proteins?
- HBV proteins contain all 10 of the essential amino acids like meat, eggs, dairy foods and quinoa
- LBV proteins are missing one or a few of the essential amino acids like cereals, beans, lentils and nuts
What is protein complementation?
this is when two LBV proteins are paired together in a meal so the essential amino acids missing in one will be provided by the other
what are examples of protein complementation?
- baked beans on toast
- peanut butter on bread
- rice and bean salad
what are five health risks of having a deficiency of protein in the diet?
-children will have stunted growth and may
never reach full height because there is less protein for the growth of muscle mass
-hair loss because people can survive without hair so the body uses the protein for more important needs
-poor condition of skin and nails
-easily develop infections because protein is required in the immune system so less protein will weaken it
-not able to digest food properly