Macronutrients HE Flashcards
Functions of fat
Protects organs and bones
Stops the body from losing heat
Provides texture and flavour
Provides a reserve of energy for long turn storage
Provided a concentrated source of energy
What does fat provide
Fat soluble vitamins A, D, E and K
Essential fatty acids omega 3 and omega 6
saturated fat
rises blood cholesterol levels which is a risk factor for cardiovascular disease
Sources of saturated fat
Meat
Eggs
Dairy products
Butter
Why’s unsaturated fat better for our health than saturated fat
Lowers blood cholesterol
Monounsaturated fats
One unsaturated double bond in the molecule
Polyunsaturated fat
Have more than one double bond in the molecule
Sources of monounsaturated fat
Vegetable oil
Nuts
Olives
Avocado
Sources of polyunsaturated fat
Oily fish
Meat
Margarine
Sunflower oil
Seeds
Essential fatty acids
Fatty acids that the body can’t make and has to be sourced from the diet
Function of omega 3 fatty acids
Prevents blood clotting and reduces risk of cardiovascular disease
Function of omega 6 fatty acids
Has a positive impact on blood cholesterol and reduces risk of cardiovascular disease
Examples of low biological value foods
Seeds
Toast
Nuts
Baked beans
Examples of high biological value foods
Lean meat
Eggs
Fish
Steak
What is low biological value
A food that lacks one or more of the indispensable amino acids
What is a high biological value
A food which contains all the indispensable amino acids
Dispensable amino acids
Can be produced in the body
Indispensable amino acids
Can’t be made in the body and must be produced by the diet
Functions of protein
Needed for growth
Help to repair damaged body tissues
Produces enzymes for digestion
Produces hormones that relate body functions
Produces a secondary source of energy
Examples of protein complementation
Lentil soup with bread
Beans on toast
Yoghurt and nuts
1g protein
4kcals
Plant LBV
Pulses
Beans
Grains
Nuts
Two types of amino acids
Dispensable and indispensable
Novel sources
Tofu
Soya
Tempeh
Amino acid
Unit that join together to make protein
Complementation protein
Is when 2 LBV protein are eaten together and can help the lacking amino acids giving you a meal worth HBV called limiting amino acids
How to reduce saturated fat
Leaner choices of meat
Cook with olive oil instead of butter
Sugars examples
Biscuits
Table sugar
Honey
Starch
Grains
Pasta
Bread
Rice
Free sugars
Should be consumed in small amounts
Added by manufacture, cook or consumer
Found naturally in honey, syrup and unsweetened fruit juices
