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FOOD AND NUTRITION > Macronutrients > Flashcards

Macronutrients Flashcards

(59 cards)

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1
Q

Two kinds of protein?

A

Complete and incomplete

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2
Q

Complete proteins …?

A

Contain all 8 essential amino acids

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3
Q

Incomplete proteins

A

Do not contain all essential amino acids

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4
Q

Protein functions

A

Growth, maintenance and repair
Secondary energy source
Production of enzymes, hormones and cellular material (genes)

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5
Q

Protein is made up of…

A

Carbon, oxygen, nitrogen and hydrogen

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6
Q

HDL cholesterol functions

A
  • larger proportions of protein

- enhance cholesterol removal via processing in liver

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7
Q

LDL cholesterol

A
  • high percentage of cholesterol

* deposit cholesterol on artery walls

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8
Q

LDL cholesterol food sources

A

Saturated fats
Trans fats
Foods high in cholesterol (offal, prawns, egg yolk)

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9
Q

HDL cholesterol food sources

A 
Omega 3 & 6 fatty acids
Monounsaturated fats
Plant sterols
Unrefined fats and oils 
Fibre intake 
Phytoestrogens
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10
Q

Fibre - definition

A

Parts of plant food not able to be fully digested in gut

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11
Q

Types of fibre

A

Soluble and insoluble

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12
Q

Soluble is made up of ?

A

Pectin, guar gum

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13
Q

Insoluble fibre made up of ?

A

Cellulose, hemicellulose, lignin

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14
Q

Fibre functions

A

Shortens time of passage of food waste through intestine
Assists in regulating bowels and relives constipation
Expands in stomach to provide bulk and provide feeling of fullness
Slower absorption of sugars - beneficial in weight management (and diabetes sufferers)
Lowers risk of heart disease
Prevents some types of cancers - bulking effect in colon

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15
Q

Soluble fibre food sources

A 
Oats
Barley
Fruit and veg
Legumes
Linseed
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16
Q

Insoluble fibre food sources

A 
Cereals 
Bran
Nuts and seeds
Fruit and veg
Legumes
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17
Q

Soluble fibre health effects

A

Lower blood cholesterol

Low rate of glucose absorption

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18
Q

Insoluble fibre health effects

A

Softened stools
Low rate of glucose absorption
Moves food through intestine

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19
Q

Fibre excess consequences

A

Painful gas
Nausea and vomiting
Deplete body of zinc and iron

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20
Q

Polysaccharides definition

A

Made up of many molecules of monosaccharides

Most complex form of carbs

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21
Q

2 forms of polysaccharides

A

Starch and cellulose

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22
Q

Food sources of polysaccharides

A

Starch - bread, potatoes, pasta

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23
Q

Water functions

A

Basis of body’s transport system - carries nutrients to cells
Excretes waste as urine
Regulates body temp
Forms part of blood, body secretion and digestive juices
Assists digestion, absorption and assimilation of food
Lubricant to joints and membranes

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24
Q

RDI of water

Study These Flashcards
A

6-8 glasses (dependent on temp, humidity and activity)

25
Food sources of water
Meat contains 50-60% water | Veg and fruit contain up to 95%
26
Incomplete protein food sources
``` Baked beans Peas Spaghetti Bread Breakfast cereal Potatoes Rice ```
27
Functions of carb
Starches and sugars provide energy Preferred source of energy Nutrient dense carb foods recommended During digestion, sugars and starch broken down to glucose Energy required for function of brain, nerves and muscles
28
Excess carb
Stored as glycogen in liver when required is released as glucose to maintain blood glucose levels Body demands food when blood glucose drops
29
Monosaccharides
Simplest form
30
3 forms of monosaccharides
Glucose Galactose Fructose
31
Food sources of 3 forms of monosaccharides
Glucose > ripe fruit, some veg., honey, commercial prep. Galactose > formed in digestion of lactose Fructose > fruits and honey
32
Disaccharides
2 molecules of monosaccharides
33
Forms of disaccharides
Sucrose (glucose + fructose) Lactose (glucose + galactose) Maltose (2 molecules of glucose)
34
Food sources of types of disaccharides
Sucrose > cane sugar, fruits and some veg Lactose > milk (dairy) Maltose > malt sugar
35
Food sources of complete protein
``` Meat Milk Cheese Eggs Fish Chicken Soy beans ```
36
Glycemic index definition
Foods are graded depending on their blood glucose levels | Foods ranked 0-100 on level of glucose
37
High GI
Beneficial for recovery (70+) | Release energy quickly and do not sustain energy
38
Low GI
Beneficial for endurance sports | (0-
39
Moderate GI
55-70
40
Fat functions
Energy Insulation Protection Maintenance
41
8 essential amino acids are essential because
Cannot be made in the body, must be supplied by food
42
How can vegetarians ensure they are having 8 essential amino acids
Soy beans | Combining incomplete proteins to make complete proteins
43
Cholesterol function
Essential part of structure of cells in all animals | Manufacture of cell walls and hormones
44
Protein deficiency
Micronutrients needed aren't provided
45
Protein excess
Stored as fat on body
46
AMDR CARBS
45-65%
47
AMDR PROTEIN
15-25% (technically 10% needed but this doesn't provide micronutrients needed)
48
AMDR FAT
20-35%
49
LOW GI FOODS
``` Legumes Yogurt Milk Pasta Rice Bread Some fruit and veg ```
50
HIGH GI FOOD
Parsnip Rice bubbles Potato White bread
51
Trans-fats definition
Formed when liquid veg oils are partially hydrogenated or hardened Mainly used in cooking fats for deep frying and shortening in baking
52
Trans-fats food sources
Commercial foods eg pies pastries Meat Milk
53
Unsaturated fats
Do not contain max amount of hydrogen Either MONO or POLY (Having 1 or more spaces in the molecule where hydrogen can be added)
54
Monounsaturated fat food sources
Olive oil | Avocado
55
Polyunsaturated fats food sources
Fish (oily fish mostly) Nuts Seed oils
56
Polyunsaturated are essential for health because ?
They cannot be made from scratch
57
Omega 3 food sources
Canola oils and margarines, flaxseed oil, oily fish, green leafy veg, walnuts and legumes
58
Omega 6 food sources
Poly unsaturated margarines, veg. Oils
59
Saturated fat
Max amount of hydrogen in each molecule Found in animal fats (meat and milk) and some plants eg Palm and coconut oil Linked to heart disease

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