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Macro Nutrients Flashcards

(49 cards)

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1
Q

What are nutrients

A

Chemicals which provide nourishment and are needed to survive

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2
Q

What’s the difference between macro and micro nutrients

A

Marco - large
Micro - small

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3
Q

What are the 3 main macro nutrients

A

Protein
carbohydrate
fat

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4
Q

What are the 3 different type of carbohydrates

A

Starch
Sugar
Fibre

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5
Q

What is the function of carbs starch

A

Slow realising energy As body needs to break up long chains

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6
Q

What is the function of carbs sugar

A

Fast releasing energy as molecules are already broken down into 1 or 2

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7
Q

What is the function of carbs fibre

A

Helps which digestion- passes through the body

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8
Q

What are the two main categories of carbohydrates

A

Simple carbs (sugar)
Complex carbs (starch fibre)

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9
Q

What are carbohydrates broken down into

A

Glucose

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10
Q

What is excess carbohydrates stored as

A

Body fat

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11
Q

What is the name for 1 or 2 melcular stradns for carbs

A

Monosaccharides
Disaccharides

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12
Q

What is the name for 3 or more molecules of carbs

A

Polysaccharide

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13
Q

What part of the eat well guid is carbohydrates and which type

A

Start yellow section

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14
Q

In what foods is starch

A

Pasta
Rice
Bread
Potatoes

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15
Q

In which foods is sugar in

A

Syrup
Sweets
Fruits

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16
Q

In which foods is fibre in

A

Whole meal
Fruit
Cereals
Spinach

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17
Q

What portion of your daily energy should come from carbs

A

1/3

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18
Q

What happens if you have too much carb starch

A

Excess energy turns into fat, leading to obesity

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19
Q

What happens if you have too much carb sugar

A

Diabetes & tooth decay

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20
Q

What happens if you have too much carb fibre

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A

Prevent absorption of other nutrients

21
Q

What happens if you have not enough carb starch

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A

Tiredness and low energy

22
Q

What happens if you have not enough carb sugar

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A

Tiredness and too little energy

23
Q

What happens if you have not enough carb fibre

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A

Constipation , bowel disease

24
Q

What is the function of protein

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A

Growth and repair of tissue, muscle & cells.
Small amount of energy

25
What are proteins made up of and how many
20 Amino acids
26
What are essential amino acids
Those acids are not made by the body so have to come from the diet
27
What are non essential amino acids
These are made by the body so are not needed from food
28
How many amino acids need to come from our diet
8
29
What’s are high biological value proteins
There contain all of the essential amino acids Usually animal products
30
What are some examples of HBV foods
Meat Fish Poultry Eggs Milk Cheese Yogurt
31
What are low biological value proteins
These lack 1 or more essential amnio acid Usually plant proteins
32
What are examples of LBV foods
Peas Beans Lentils Cereal Wheat Flour Pasta Cuts Seeds
33
Why do vegetarians struggle to get all 8 essential amino acids
They are only found in meat products and vegetarians and vegans don’t eat mean or their products
34
What are complementary proteins
Combining 2 more LBV protein foods to get all essential amnio acids
35
What are examples of protein complementary foods
Beans on toast
36
How many grams of protein do we need a day
55g
37
What happens if you eat too much protein
Excess protein is given to your body as energy or turned into fat
38
What happens if you don’t eat enough protein
Stunted growth Muscle waiting Anaemia
39
What is the function of fat
Provides energy Body warmth Protect vital organs Provide essential fatty acids Carry fat soluble vitamins
40
What are the two main categories of fats
Saturated Unsaturated
41
What is saturated fat
Contains ‘bad’ cholesterol which builds up in the arteries Type of cholesterol know as **low density lipoprotein**
42
In what types of food is saturated fat found in
Butter Lard Fat on meat
43
What is unsaturated fat
Contains ‘good’ cholesterol which removes build up in arteries Type of cholesterol know as **high density lipoprotein**
44
In what foods is unsaturated fat found in
Olive oil Groundnut oil Sunflower oil Margarine
45
What are Essential fatty acids
They contain omega 3 & 6 They body can not make them They help with the heart
46
How much of the daily energy should be from fats
1/3
47
What happens if you eat too much fat
Obesity High cholesterol Coronary heart disease Bad breath Type 2 diabetes
48
What happens if you don’t eat enough fat
Tiredness Low energy Body cannot absorb fat columbine vitamins (ADEK) Vitamin deficiencies
49
What does DRV mean
Dietary reference value How much people should consume in one day

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