Macronutrients Flashcards
(92 cards)
1
Q
How many calories are in 1 gram of carb?
A
4 calories
2
Q
How many calories are in 1 gram of protein?
A
4 calories
3
Q
How many calories are in 1 gram of fat?
A
9 calories
4
Q
____ organic compounds consisting of carbon and water in a 1:1 ratio
A
carbohydrate
5
Q
____ is a major staple of plant matter, makes up _____ of calories of most diets
A
Carbs
40-70%
6
Q
_____ do NOT contain any essential components
A
carbs
7
Q
What is the major function of carbs?
A
Fuel for metabolic processes
Especially CNS, RBCs, renal medulla
8
Q
______ contribute to a healthy gut
Food for intestinal microflora
Aid in nutrient absorption
A
carbs
9
Q
____ and ____ are simple carbohydrates
A
monosaccharides and disaccharides
10
Q
What are the three monosaccharides?
A
glucose, fructose, galactose
11
Q
What are the 3 disaccharides?
A
sucrose, lactose, maltose
12
Q
____ and ____ are the main starches in human diets
A
amylose and amylopectin
13
Q
_____ glucose storage in animals
A
Glycogen
14
Q
_____ “resistant” starch that is not absorbed/digested
A
Fiber
15
Q
____ dissolves in water to form gel-like material
A
soluble fiber
16
Q
____ : stays intact; increases stool bulk
A
Insoluble fiber
17
Q
carbs can only be absorbed as _____
A
monosaccharides
18
Q
_____ begins the process of breaking down
A
Amylase
19
Q
Which organs release amylase?
A
pancreas and saliva
20
Q
Monosaccharides are absorbed by the _____. Then enter circulation and travel to _____
A
small intestine
liver
21
Q
_____ changes sugars into glucose
A
liver
22
Q
If glucose not immediately needed for energy → stored as _____
Once _____ stores are full → carbs are stored as ____
A
glycogen
glycogen
fat (TG)
23
Q
What effect do insoluble carbs have on the glycemic index?
A
do not have clinical impact on blood sugar/energy
24
Q
Simple carbs break down (fast/slow)
Complex carbs break down (fast/slow)
A
fast
slow
25
_____ evaluates the 2-hr postprandial curve for blood glucose values relative to a reference standard (usually glucose or white bread)
glycemic index
26
____ similar to glycemic index - calculates 2 hr postprandial change taking into account a standard serving size of that food
glycemic load
27
What percent should carbs be of your overall caloric intake?
45-65%
28
The ____ of carb is more important than the amount
type
29
_____ water-insoluble compounds, a type of lipid
dietary fats
30
_____ Can come from both plant and animal products
dietary fats
31
____ provide energy and important component of many body structures, molecules
dietary fats
32
Which macro has the lowest satiety index of any macronutrient?
dietary fats
33
A lean adult can store about _____ kcal in adipose
stores vs ____ kcal in glycogen stores
120,000
2,000
34
What are the two essential fatty acids?
Linoleic and alpha-linoleic acid
35
Dietary fats are important to the body because they make up ______, _____ and ______
Cell membranes, neural tissue, hormones
36
_____ contain the maximum number of carbon-hydrogen bonds
More likely to be solid at room temperature
Often from animal sources, but can be from plants
Saturated fatty acids
37
____ have at least one double-bond between carbon molecules
unsaturated fats
38
____ one double-bond per molecule. Name some examples
Monounsaturated fats (MUFAs)
Olive, canola, peanut, avocado
39
____ multiple double-bonds per molecule. Name some examples.
Polyunsaturated fats (PUFAs)
Omega-3 and Omega-6 fatty acids
Walnut, sunflower, flax, soybean, fatty fish
40
____ type of unsaturated fats with an altered double bond
trans fats
41
______ heating liquid vegetable oils in presence of H gas. Converts oils into solids
hydrogenation
42
What are trans fats associated with?
Associated with negative health outcomes
Higher LDL, lower HDL, pro-inflammatory, insulin resistance
43
______ must be broken down in the GI tract
digestion of fats
44
Dietary ____ are broken into smaller molecules (fatty acids)
triglycerides
45
_____ begins the process of breaking down dietary fats
Lipase
46
Where is lipase made?
Made by serous glands on tongue, gastric chief cells, pancreas
47
_____ are added in the duodenum and help break down fatty acids, and prevent them from re-aggregating into larger molecules
Bile salts
48
Where are short and medium chain fatty acids absorbed?
upper small bowel
49
_____ fatty acids and cholesterol are converted back to TG and transported in the lymph system in the form of _____
Longer-chain
chylomicrons
50
Where are bile salts mostly reabsorbed?
lower small bowel
51
_____ helps package fats into their various forms
Liver
52
What does human milk contain so that infants can break it down easily?
lipase
53
Capacity for fat absorption (increases/decreases) with age
decreases
54
What other important dietary nutrient(s) would be absorbed less as fat absorption goes down?
fat soluble vitamins
Vit KADE
55
Fat malabsorption syndromes can happen in patients who have what 3 conditions?
Gastric resections
Inflammatory bowel disease
Enzyme deficiencies
56
What percent of the diet should dietary fats make up?
Recommended 20-35% of overall caloric intake
44-78 grams/day
57
T/F: The type of fat is more important than the amount
True
58
_____ organic compound consisting of carbon, water (hydrogen and oxygen), and nitrogen
protein
59
What has the highest satiety index of any macro?
proteins
Calorie-for-calorie, most filling
60
What is the major function of proteins?
synthesis of structural and functional proteins
61
Structural proteins are considered ____, _____ and _____.
keratin, collagen, myosin
62
functional proteins are considered ____ and _____
enzymes and hormones
63
_____ are used for energy and most are in storage, not directly available
proteins
64
protein needs depend on metabolic demands, name 3 things that influence metabolic demand
rate of growth
need for tissue repair
anabolism/muscle use
65
Amino acid proportions in _____ proteins align more closely with human needs
animal
66
According to Professor Jensen, what are the pros and cons of a plant based diets
Pros - less environmental impact, reduced risk of some diseases
Cons - lower in some essential nutrients, must be well-balanced, affected by cooking/processing
67
_____ must be obtained from food
Essential Amino Acids
68
____ are normally produced by body, but not always
semi-essential
69
_____ type of protein the body can produce on its own
Nonessential
70
_____ must be broken down in the GI tract
digestion of proteins
71
_____ begins the process of breaking down proteins into amino acids
Pepsin
72
Which organ releases pepsin?
stomach
73
Proteases from the _____ and _____
pancreas and small intestine
74
What are the two proteases that help in the digestion of breakdown of proteins?
Trypsinogen and chymotrypsinogen
75
_____ absorbs amino acids into the bloodstream
Small intestine
76
How are amino acids stored?
Metabolized to glucose if needed, then glycogen if needed
Once glycogen stores are full → protein is stored as fat
77
How much of the overall caloric intake needs to be protein?
10-35%
78
Protein intake needs (increase/decrease) with age
decrease
79
if you have kidney or liver disease will your protein needs increase or decrease?
decrease
80
excessive protein intake increases your risk for several diseases. Name them
Heart disease (CAD)
Liver disease
Disorders of calcium/bone homeostasis
Renal disease
Increased risk of cancer (bowel, breast, prostate)
81
What is the most common complaint associated with failure to absorb/consume carbs?
GI upset
Colonic bacteria ferment unabsorbed/digested carbs
Excess gas production
82
What are some symptoms of failure to Absorb/Consume Carbohydrates?
Abdominal pain, cramping, flatulence, bloating,
altered bowel habits
83
Failure to Absorb/Consume Fats is usually seen in patient with ____. Due to what 3 things?
GI illnesses
Chronic inflammation
Resection of the stomach or intestine
Pancreatic disease
84
What is the most common symptom of Failure to Absorb/Consume Fats?
most common is greasy diarrhea
fat-soluble vitamin deficiencies
85
What is Steatorrhea?
fatty stools; foul-smelling, light-colored, may float
Fat-soluble vitamin deficiencies
86
Vit A deficiencies show up as ???
vision and skin changes
87
Vit D deficiencies show up as ????
thinning bones, fatigue, muscle aches/weakness, depression
88
Vit E deficiencies show up as ????
impaired reflexes/coordination, difficulty walking, muscle weakness
89
Vit K deficiencies show up as ?????
nosebleeds, bleeding gums, prolonged bleeding time, GI hemorrhage
90
Define Marasmus
lack of general nutrients, including protein
Profound muscle wasting and emanciation
91
Define Kwashiorkor
lack of adequate protein in the presence of other nutrients
Edema, rotund bellies
92
What are some symptoms of protein deficiency?
edema, muscle weakness, muscle wasting
Low Hb, low serum albumin, impaired immune function
