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Food and Nutrition > Unit 1 - Macronutrients > Flashcards

Unit 1 - Macronutrients Flashcards

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1
Q

Macronutrients Definition

AMDR

A

Essential nutrients needed in large amounts for growth and development.

Acceptable Macronutrient Distribution Range
- The range of intake for a particular energy source.

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2
Q

Carbohydrates

Energy density
AMDR
Chemical elements

A

17kj/g
45-65%
CHO (Carbon, Hydrogen, Oxygen)

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3
Q

Carbohydrate functions

A

To provide energy.

Stimulate the digestive tract.

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4
Q

Monosaccharides

Form (GFG)
Food sources

A

Glucose, Fructose, Galactose

Vegetables, Fruit/Honey, Milk

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5
Q

Disaccharides

Form (SLM)
Food sources

A

Sucrose, Lactose, Maltose

Sugar/Fruit, Milk, Malt sugar

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6
Q

Polysaccharides

Form (SF)
Food sources

A

Starch, Fibre

Pasta and Bread, Plant foods (salad)

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7
Q

Excess Carbohydrates

A

Weight gain
Increases risk of tooth decay
Risk of type 2 diabetes

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8
Q

Carbohydrate deficiency

A

Hypoglycaemia - low blood sugar.

Ketosis - Ketones become fuel, mental fatigue, nausea, headache.

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9
Q

Fats

Energy density
AMDR
Chemical elements

A

37kj/g
20-35%
CHO (Carbon, Hydrogen, Oxygen)

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10
Q

Functions of fat (IPME)

A

Insulation - prevents loss of heat.
Protection - bones and organs (kidneys).
Maintenance - health of all the body’s cells.
Energy - fat can be metabolised to provide energy.

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11
Q

Excess fat

A

Heart attack/Stroke

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12
Q

Fat deficiency

A

Hormone deficiency, dry skin, impaired vision.

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13
Q

Fat types

Bonds

Food sources

A

Saturated Fat – 0 bonds – Meat, butter, milk.

Monounsaturated Fats – 1 bond – Olive oil, nuts, avocados.

Polyunsaturated Fats – <2 – Salmon, walnuts, chia seeds.

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14
Q

What are trans fats and where are they found?

A

When unsaturated vegetable oils are hardened

Found in pies, cakes, butter

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15
Q

Essential fatty acids

A

Omega 3, Omega 6

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16
Q

Omega 3 functions and food sources

A

Lowers cholesterol.

Canola oil, walnuts and legumes.

17
Q

Omega 6 food sources and functions

A

Essential for cell formation.

Sunflower and corn oils.

18
Q

Cholesterol rich food sources

A

All animal products (liver, egg yolk, prawns).

19
Q

Cholesterol transport types

A

HDL - Good cholesterol

LDL - Can cause a heart attack or stroke

20
Q

Functions of Cholesterol

A

Produces hormones such as testosterone.
Produces bile acids - digestion of fats.
Essential in cell membranes - Structure of all cells.
Turns sunlight into vitamin D.

21
Q

Fibre daily requirement

A

30g for men

25g for women

22
Q

Excess fibre

A

Depletion of zinc and iron
Production of painful gas and nausea
Vomiting

23
Q

Fibre deficiency

A 
Constipation.
Irregular bowel movements.
Risks of bowel cancer.
Haemorroids.
Diverticular disease.
24
Q

Fibre functions

A 
Spreads passage of food waste.
Helps someone feel 'full'.
Lowers risk of heart disease.
Slows absorption of sugar. 
Helps prevent bowel cancer.
25
Q

The two main types of fibre + one additional

Food sources

A

Soluble – Oats, Fruit, Vegetables.
Insoluble – Bran, Nuts, Seeds.

Resistant Starches – Lentils, Beans.

26
Q

Protein

Energy density
AMDR
Chemical elements

A

17kj/g
15-25%
CHON (Carbon, Hydrogen, Oxygen, Nitrogen)

27
Q

Protein functions

A

Growth, maintenance of every cell in the body.
Produces enzymes and hormones (cellular material known as genes).
Can be used as a secondary source of energy.

28
Q

Excess protein

A

Gets used as an energy source or is stored as fat in the body.
Liver and kidney strain.
Mild dehydration.
Increase calcium loss.

29
Q

Protein deficiency

A

Slow growth.
Anaemia.
COmpromised immune function.
Low body weight/muscle mass.

30
Q

Food sources

Complete protein (All 8 or 9 amino acids)

Incomplete (Some but not all amino acids)

A

Cheese, eggs, meat.

Bread, peas, rice.

31
Q

Water (H2o)

Functions of water

A

Basis of the body’s transport system.
Excrete water as urine.
Regulates body temperature.
Forms part of the blood and digestive juices.
Assists in digestion, absorption, and assimilation of foods.
Acts as a lubricant for joints.

32
Q

Male and female daily requirements of water

A

Male - 10 cups per day.

Females - 8 cups per day.

33
Q

Water deficiency

A

High chance of kidney stones.
Constipation.
Dehydration.

34
Q

Water excess

A

Hyponatremia

  • Low blood
  • Headache
  • Cells swell
  • Vomiting
  • Diarrhoea

(Comes from intense activity with no electrolyte replacement).

35
Q

Foods high in water

A

Meat (50-60%)
Vegetables (95%)
Watermelon, Celery, Cucumber, Zucchini

36
Q

Factors influencing water requirements

A 
Age.
Temperature.
Humidity.
Life stage.
Level of activity.

Food and Nutrition (5 decks)

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