Nutrition - macronutrients Flashcards
What are nutrients?
Chemicals that are needed for life and nourishment
What are macronutrients?
Nutrients needed in large amounts
What are the three macronutrients?
Fat, protein, carbohydrates
What are micronutrients?
Nutrients needed in small amounts
What are the two categories of micronutrient?
Vitamins and minerals
When we eat carbohydrates what do they get broken down into?
Glucose
What organ is glucose absorbed through?
Small intestine
What organ produces insulin?
Pancreas
What does insulin do?
Enable us to absorb glucose
How many calories are in one gram of carbohydrate?
3.75kCal
What fraction of the diet should come from starchy carbohydrates?
1/3
One third
What is the main function of carbohydrates?
To provide energy
What are simple carbohydrates more commonly known as?
Sugars
What illnesses can be linked to a high sugar diet?
Obesity Type 2 diabetes Heart disease Cancer Tooth decay
What type of tissue stores excess energy in the form of fat?
Adipose tissue
What type of carbohydrates provide slow release energy?
Starchy carbohydrates
What are intrinsic sugars?
Natural sugars found in foods e.g. fruits and vegetables
What are extrinsic sugars?
Sugars added to foods
What type of macronutrient is fibre?
Carbohydrate
What are the three types of carbohydrate?
Starchy, sugars and fibre
What is insoluble fibre?
Fibre that does not get broken down in our bodies
What is soluble fibre?
Fibre that gets broken down in our bodies
What system does fibre support?
Digestive
What illnesses can a diet high in fibre help avoid?
Constipation Haemorrhoids Diverticulosis Type 2 diabetes Cancer Coronary heart disease
What illness can you experience if you eat too much fibre?
Stomach cramps
Flatulence (farting)
Diarrhoea
How many grams of fibre should people older than 16 eat each day?
30g
What foods are good sources of insoluble fibre?
Wholegrain cereals Wholemeal bread Bran Nuts Corn Oats Fruits and vegetables (especially the skin)
What foods are good sources of soluble fibre?
Oats Barley Rye Beans and peas Fruits Root vegetables
What does soluble fibre do?
Bulk out faeces (poo)
What does insoluble fibre do?
Clears out bowels as it is not broken down
what is protein needed for?
Growth and repair of the body
How many calories are in each gram of protein?
4kCal per 1g
What does hbv protein mean?
Come from an animal source
Provides all essential amino acids
What does lbv protein mean?
Comes from a plant source
Does not provide all essential amino acids
What are essential amino acids?
The amino acids our body cannot produce so must be eaten
Name the eight essential amino acids adults need
Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine
How many grams of protein do people over the age of 15 need a day?
55g
What illnesses can protein deficiency cause?
Wasting and shrinking of muscle tissue
Odema
Slow growth
Kwasiorkor
What does the term complementary proteins mean?
Eating two or more LBV proteins together so together they provide all essential amino acids
What types of fat should we cut down?
Saturated
Trans fats
What is the function of fat?
Insulation and body warmth
Protection of vital organs
Carrier of fat soluble vitamins (A,D,E,K)
Hormone production
What are the two categories of fat?
Saturated
Unsaturated
What are the two types of unsaturated fat?
Monounsaturated
Polyunsaturated
Why is saturated fat bad?
Raises blood cholesterol
Increases risk of coronary heart disease
Give three examples of saturated fat
Lard Butter Full fat dairy products Visible fat on meat Processed meats e.g. sausages, burgers Pastries, cakes and biscuits
What are trans fats?
Vegetables which have been processed to make them hard (adding hydrogen known as hydrogenation)
Why do food manufacturers use trans fats?
Increased shelf life
Improved flavour
What foods are monounsaturated fats found in?
Rapeseed oil Olive oil Almonds Hazelnuts Peanuts Avocado
What foods are polyunsaturated fats found in?
Sunflower, soya, corn and sesame oils Wholegrains seeds Nuts Fruits Vegetables
What are omega 3 and omega 6?
Types of polyunsaturated fats
What are the benefits to omega 3?
Prevent blood clots
Promote heart health (regulating rhythm and heart attack survival rate)
Prevent depression
Eye development in infants
What foods are good sources of omega 3?
Fish e.g. salmon, mackerel, trout, herring and sardines
Walnuts
Walnut, soya and rapeseed oil
How many grams of fat should a man eat a day?
95g
How many grams of fat should a woman eat a day?
70g
What is cholesterol?
Waxy substance that is carried in our blood
What type of cholesterol is bad?
LDL (low density lipoproteins)
What is atherosclerosis?
Build up in your arteries
