Unit 1 - Macronutrients Flashcards
Macronutrients Definition
AMDR
Essential nutrients needed in large amounts for growth and development.
Acceptable Macronutrient Distribution Range
- The range of intake for a particular energy source.
Carbohydrates
Energy density
AMDR
Chemical elements
17kj/g
45-65%
CHO (Carbon, Hydrogen, Oxygen)
Carbohydrate functions
To provide energy.
Stimulate the digestive tract.
Monosaccharides
Form (GFG)
Food sources
Glucose, Fructose, Galactose
Vegetables, Fruit/Honey, Milk
Disaccharides
Form (SLM)
Food sources
Sucrose, Lactose, Maltose
Sugar/Fruit, Milk, Malt sugar
Polysaccharides
Form (SF)
Food sources
Starch, Fibre
Pasta and Bread, Plant foods (salad)
Excess Carbohydrates
Weight gain
Increases risk of tooth decay
Risk of type 2 diabetes
Carbohydrate deficiency
Hypoglycaemia - low blood sugar.
Ketosis - Ketones become fuel, mental fatigue, nausea, headache.
Fats
Energy density
AMDR
Chemical elements
37kj/g
20-35%
CHO (Carbon, Hydrogen, Oxygen)
Functions of fat (IPME)
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.
Excess fat
Heart attack/Stroke
Fat deficiency
Hormone deficiency, dry skin, impaired vision.
Fat types
Bonds
Food sources
Saturated Fat – 0 bonds – Meat, butter, milk.
Monounsaturated Fats – 1 bond – Olive oil, nuts, avocados.
Polyunsaturated Fats – <2 – Salmon, walnuts, chia seeds.
What are trans fats and where are they found?
When unsaturated vegetable oils are hardened
Found in pies, cakes, butter
Essential fatty acids
Omega 3, Omega 6
Omega 3 functions and food sources
Lowers cholesterol.
Canola oil, walnuts and legumes.
Omega 6 food sources and functions
Essential for cell formation.
Sunflower and corn oils.
Cholesterol rich food sources
All animal products (liver, egg yolk, prawns).
Cholesterol transport types
HDL - Good cholesterol
LDL - Can cause a heart attack or stroke
Functions of Cholesterol
Produces hormones such as testosterone.
Produces bile acids - digestion of fats.
Essential in cell membranes - Structure of all cells.
Turns sunlight into vitamin D.
Fibre daily requirement
30g for men
25g for women
Excess fibre
Depletion of zinc and iron
Production of painful gas and nausea
Vomiting
Fibre deficiency
Constipation. Irregular bowel movements. Risks of bowel cancer. Haemorroids. Diverticular disease.
Fibre functions
Spreads passage of food waste. Helps someone feel 'full'. Lowers risk of heart disease. Slows absorption of sugar. Helps prevent bowel cancer.
The two main types of fibre + one additional
Food sources
Soluble – Oats, Fruit, Vegetables.
Insoluble – Bran, Nuts, Seeds.
Resistant Starches – Lentils, Beans.
Protein
Energy density
AMDR
Chemical elements
17kj/g
15-25%
CHON (Carbon, Hydrogen, Oxygen, Nitrogen)
Protein functions
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.
Excess protein
Gets used as an energy source or is stored as fat in the body.
Liver and kidney strain.
Mild dehydration.
Increase calcium loss.
Protein deficiency
Slow growth.
Anaemia.
COmpromised immune function.
Low body weight/muscle mass.
Food sources
Complete protein (All 8 or 9 amino acids)
Incomplete (Some but not all amino acids)
Cheese, eggs, meat.
Bread, peas, rice.
Water (H2o)
Functions of water
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.
Male and female daily requirements of water
Male - 10 cups per day.
Females - 8 cups per day.
Water deficiency
High chance of kidney stones.
Constipation.
Dehydration.
Water excess
Hyponatremia
- Low blood
- Headache
- Cells swell
- Vomiting
- Diarrhoea
(Comes from intense activity with no electrolyte replacement).
Foods high in water
Meat (50-60%)
Vegetables (95%)
Watermelon, Celery, Cucumber, Zucchini
Factors influencing water requirements
Age. Temperature. Humidity. Life stage. Level of activity.
