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Nutrition > Energy in foods, Carbohydrates, Lipids and Proteins > Flashcards

Energy in foods, Carbohydrates, Lipids and Proteins Flashcards

1
Q

State the energy distribution range for each macronutrient

A

PROTEINS - 15-25%
CARBOHYDRATES - 45-65%
LIPIDS - 20-35%

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2
Q

How much energy does alcohol have per gram

A

29.3%

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3
Q

How to calculate the energy distrubtion

A

amount of energy per macronutrient multiplied by 100 over total energy provided

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4
Q

Chemical elements of Carbohydrates

A

Carbon
Hydrogen
Oxygen

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5
Q

Sources of Carbohydrates

A 
Cereals
Breads
Grains
Pasta
Potatoes
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6
Q

Describe the difference between monosaccharides and disaccharides

A

Monosaccharides are simple molecules of carbohydrates that cannot be broken into other carbohydrates. Glucose and Fructose are examples. Disaccharides are carbohydrates made of two monosaccharides

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7
Q

Functions of Carbohydrates

A
  1. Provides heat and chemical energy
  2. Provides dietary fibre to stimulate digestive system
  3. Regulation of protein and fat use
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8
Q

Monosaccharides and their sources

A

Fructose - Honey, juices
Glucose - Pasta, wholegrains, bread
Galactose - Dairy products

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9
Q

Disaccharides and their sources

A

Sucrose - table sugar
Lactose - Milk
Maltose - wheat

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10
Q

Polysaccharides and their sources

A

COMPLEX CARBOHYDRATES
Starch - bread, pasta, rice
Cellulose - nuts, peas, cabbage

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11
Q

State the difference between soluble and insoluble fibre

A

Soluble fibre absorbs in water and turns into a sort of gel that protects gastrointestinal muscles whereas insoluble fibre stimulates gastrointestinal tract.

Soluble fibre completely digested by intestinal bacteria whereas insoluble fibre is not completely digested

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12
Q

State the difference between starch and resistance starches

A

Starch is broken down beginning in the mouth whereas resistant starch does not break down at all (goes straight through)

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13
Q

Describe Glycogen’s importance for Carbohydrates

A

Our body changes carbohydrates into a form of sugar called ‘glucose’ that can be used for energy. The glucose is changed to Glycogen, a form of sugar that can be easily stored by our muscles and liver.

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14
Q

Carbohydrate Deficiancy and Excess

A

DEFICIENCY
- protein depletion (converts muscle tissue into glucose)
- Inability to participate in prolonged exercise (low glycogen)
EXCESS
- converted to glycogen and stored as fat
= WEIGHT GAIN

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15
Q

Explain GI

A

GI levels reflects the carbohydrate rate of digestion and absorption which impacts blood glucose levels. Low GI = 55 or less. Moderate = 56-69. High = 70 or more

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16
Q

Examples of low, moderate and high GI foods

A

LOW = cereals, apples, milk
MODERATE = popcorn, banana, ice cream
HIGH - white bread, jelly beans, soft drink

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17
Q

Examples of soluble and insoluble Fibres

A 
SOLUBLE = oats, nuts, seeds
INSOLUBLE = brown rice, fruit, vegetables
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18
Q

Carbohydrate symptoms of deficiency and excess

A 
DEFICIENCY 
- fatigue
- inability to exercise
- headaches
- fainting
EXCESS
- dental decay
- weight gain
19
Q

State the difference between fats and oils

A

Fats are solid at room temperature whilst oils are liquid at room temperature

20
Q

Describe the difference between saturated fatty acids and unsaturated fatty acids

A

Saturated fatty acids contain no double bonds whereas unsaturated fatty acids have double (carbon to carbon) bonds

21
Q

what are the two forms of unsaturated fatty acids

A

Mono unsaturated = 1 double bond

Poly unsaturated = more than 1 double bond

22
Q

which are the two lipid molecules

A

Glycerol and fatty acids

23
Q

Lipids functions

A
  • transport and storage of fat soluble vitamins (ADEK)
  • store energy as triglycerides
  • regulates body temperature
24
Q

Omega 3 and Omega 6 sources

A

Omega 3
- fatty fish

Omega 6

  • avocados
  • eggs
  • seeds
25
Q

Omega 3 functions

A
  • regulates heart beat

- helps brain growth and function

26
Q

Functions of omega 6

A
  • improves immune response

- improves blood pressure

27
Q

Describe cholesterol

A

Our bodies need some cholesterol to function normally and can make all the cholesterol it needs. Cholesterol in the body is used to make hormones and vitamin D. It also plays a role in digestion

28
Q

What is LDL

A

low density lipoproteins

- deposit cholesterol on the inside walls of arteries

29
Q

What is HDL

A

High density lipoproteins

- protect against heart disease

30
Q

Advise how to lower cholesterol

A
  • reduce cheese intake
  • trim fat from milk
  • reduced fat milk
31
Q

What are trans fats

A
  • more unhealthy than saturated fats
  • raises LDL while lowering HDL
  • make through hypergenation
32
Q

What are Cis fats

A

a form of unsaturated fats in nature

33
Q

Describe triglycerides

A

Are a mixture of fatty acids with shorter chains therefore lowering the melting point (they melt easier)

34
Q

Comment on the melting point of fatty acids

A

The more unsaturated the fatty acid, the more liquid the fat is at room temperature. Therefore the more saturated, the firmer the fat is at room temperature

35
Q

Elements of Proteins

A

Hydrogen
Oxygen
Nitrogen
Carbon

36
Q

State the difference between complete and incomplete proteins

A

Complete proteins contain all of the essential amino acids whereas incomplete proteins lack one or more of the essential amino acids

37
Q

Sources of complete proteins

A
  • meat
  • eggs
  • yogurt
  • milk
38
Q

Sources of incomplete proteins

A
  • bread
  • broccoli
  • baked beans
39
Q

What makes essential proteins “essential”?

A

They cannot be produced by the human body therefore they are essential as they need to be consumed in the diet as they cannot be produced regularly by the human body

40
Q

What are conditional amino acids

A

non essential except for times of illness and stress

41
Q

What is meant by high and low biological value

A 
HIGH = contain all amino acids
LOW = deficient in one or more amion acods
42
Q

Examples of complete vegan protein

A

NEEDED IN COMBINATIONS

  • legumes + nuts or seeds
  • chickpeas + cashews
  • lentils + almonds
  • peanut butter toast
43
Q

Protein functions

A
  • assisting in muscle contraction and relaxation

- the secondary source of energy

Nutrition (6 decks)

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