Flashcards in Macronutrients Deck (93):
1
What are the three macronutrients?
Carbohydrates, fats and proteins
2
What is a macronutrient?
Nutrients that are needed in large amounts
3
What are four functions of protein?
Growth and repair of all body cells and tissues
Repair and maintenance of all body issues
Making hormones, enzymes and antibodies
Providing an alternative energy source
4
What are proteins?
Big molecules that form long chains
5
What are proteins made of?
Amino acids
6
How many different proteins can be found in plants and animals?
20
7
What are the proteins that we get from food called?
Essential amino acids
8
Foods that contain all of the essential amino acids are called what?
High biological value foods
9
Give three sources of HBV proteins
Tofu
Poultry
Dairy
10
Foods that are missing one or more essential amino acids are called what?
Low biological value foods
11
Name three source of LBV proteins
Beans
Pulses
Quorn
12
What is meant by protein complementation?
A complete and incomplete protein are combined to get all of the essential amino acids. The dish overall is HBV, and it is generally cheaper
13
Which of these foods is an example of protein complementation?
A) Cheese on toast
B) Apricot jam on toast
C) Beans on toast
D) Poached egg on toast
C - Beans on toast
14
What alternative protein source is Quorn made from?
Mycroprotein
15
Name two uses of soya beans
Textured vegetable protein (TVP)
Tofu
16
What is the effect of having too much protein in your diet?
Harmful to the kidneys and liver
Any unused protein will be stored as fat
Could therefore cause health problems such as obesity, CHD etc.
17
What is the condition causes by a deficiency of protein?
Kwashiorkor
18
Give two symptoms of Kwashiorkor
Bloated stomachs
Brittle bones
19
Why do most teenage boys need more protein than teenage girls?
Teenage boys often grow taller and have a higher muscle mass than teenage girls
They therefore need this extra energy to do this and to help them grow
20
What is Mycroprotein made from
A type of fungus which is grown in special conditions
21
What is quinoa
Tiny bean shaped seeds
It is a HBV protein
22
What are two functions of carbohydrates?
'Protein sparer' which allows protein to do other jobs like making hormones
Main source of energy in the body
23
What are the three types of carbohydrate?
Sugars
Starch
Dietary fibre
24
What type of carbohydrate is a simple carbohydrate?
Sugars
25
What types of carbohydrates are complex carbohydrates?
Starch
Dietary fibre
26
What is the scientific name for a simple sugar?
Monosaccharide
27
Identify two single sugars:
A) Glucose
B) Maltose
C) Glycogen
D) Sucrose
E) Fructose
A) Glucose
E) Fructose
28
What is the scientific name for a double sugar?
Disaccharide
29
Identify two double sugars
A) Glucose
B) Maltose
C) Glycogen
D) Sucrose
E) Fructose
B) Maltose
D) Sucrose
30
Sugar that is added to food or found outside of the cell wall is called what?
A free sugar
31
Natural sugar found in fruit and vegetables are called what?
A fruit sugar
32
Sugar found in foods that you would not expect them to be in are called what?
Hidden sugars
33
What could happen as a result of a diet high in free sugars?
Tooth decay, obesity risk, CHD
34
What is the scientific name for starch?
Polysaccharide
35
Where is starch usually found?
Plants
36
Name the starch usually found naturally in fruits
Pectin
37
Name the starch that is usually stored in the liver and muscle as an energy reserve
Glycogen
38
__% of total food energy should come from carbohydrates
45%
39
__% of your total energy should come from starchy carbohydrates, milk sugars and free sugars
45%
40
__% of your total energy should come from free sugars
5%
41
What is the scientific name for dietary fibre?
Non-starch polysaccharide
42
Identify two functions of dietary fibre
Maintain healthy bowel system
Producing soluble fibre
43
How much dietary fibre should an adult consume a day?
30g
44
What do artificial sweeteners do?
Add sweetness without increasing the energy content
45
What does pectin do?
Forms a gel in water - helps products like jam to set
Is thought to reduce cholesterol in the blood
46
What are some symptoms of a deficiency in carbohydrates?
Causes by a lack of energy
Unusual
Causes weight loss - body will start to use fat stores
Severe weakness - if fat stores are depleted, then protein sources will be used
47
What are some symptoms of an excess of carbohydrates?
If carbohydrates are not used, then they are converted into fat, which could lead to obesity
Obesity can lead to other health issues such as having an increased risk of type 2 diabetes and cardiovascular disease
48
Why is dietary fibre important?
It cannot be broken down by the body
As it passes through the intestine it absorbs water and increases in bulk
49
What are the two types of fibre?
Soluble fibre
Insoluble fibre
50
What are two functions of soluble fibre?
Slows digestion and absorption of carbohydrates
Helps control blood sugars (e.g. insulin)
51
Name two sources of soluble fibre
Oats
Vegetables such as potatoes, broccoli and carrots
52
What are two functions of insoluble fibre?
Absorbs water
Helps food to pass through the intestines quickly
53
Excess of dietary fibre stops the absorption of which two minerals?
Iron and calcium
54
What could a deficiency in dietary fibre cause?
It could increase the chance of developing bowel problems such as constipation
55
What is the dietary reference value of dietary fibre for adults and children/
Adults - 30g
Children need slightly less due to their size
56
What is the scientific name for fat?
Triglyceride
57
Give two functions of fats
Insulates the body
Backup source of energy when carbohydrates are depleted
58
What texture do fats provide in food?
Crumbly, crisp and moist
59
Give two sources of visible fat
Marbled fat on meat
Butter on bread
60
Give two sources of invisible fat
Crisps
Cakes
61
What is emulsion?
Fat droplets distributed in water
62
Give three examples of animal fat
Butter
Ghee
Lard
63
Give three examples of vegetable fat
Avocados
Olives
Vegetable and plant oils
64
What is hydrogenation?
A process when vegetable oils are 'hardened' to make them solid at room temperature
65
What is formed when oil is hydrogenated?
Trans-fats
66
What health condition are trans-fats supposed to cause?
Heart problems
67
What is a fat molecule made up of?
2 fatty acids
1 glycerol
68
Describe the chemical structure of saturated fats
Single bonds between all carbon atoms
All bonds saturated (full) with hydrogen
69
Describe the chemical structure of unsaturated fats
Some hydrogen atoms are missing
Creates an 'unsaturated molecule' and a double bond between two carbon atoms
Liquid at room temerature
70
Give two sources of saturated fats
Animal products - e.g. meat
Some vegetable and plant oils - e.g. sunflower
71
Give two sources of unsaturated fats
Nuts and seeds
Oily fish
72
How does saturated fat supposedly affect your health?
Linked to heart disease
These foods often contain high amounts of cholesterol
Most people eat too much
73
How does unsaturated fat supposedly affect your health?
Research suggests that it is healthier than saturated fat
Lower blood cholesterol in foods
Reduced risk of a heart attack
74
What are the two types of unsaturated fats?
Monounsaturated fats
Polyunsaturated fats
75
Give two examples of monounsaturated fats
Avocados
Cashew nuts
76
Describe the structure of monounsaturated fats
They have one double bond
77
Give two examples of polyunsaturated fats
Corn
Soya
78
Describe the structure of polyunsaturated fats
Two or more double bonds
79
What are the two essential fatty acids?
Omega 3 and omega 6
80
What is the function of essential fatty acids?
They are vital for the proper functioning of the brain, heart and development of the nervous system
81
Give two sources of omega 3
Oily fish
Green leafy vegetables
82
Give two sources of omega 6
Vegetables
Grains
83
What type of unsaturated fat are omega 3 and omega 6
Polyunsaturated fats
84
What is cholesterol?
A fatty substance needed for normal functioning of the body
Essential part of cell membranes
85
How does cholesterol help fats?
It helps the body digest fats
86
Cholesterol levels rise when food containing which type of fat is eaten?
Saturated fat
87
What are lipoproteins?
Proteins that carry cholesterol around the body
88
What are the two types of lipoproteins?
Low density lipoproteins (LDL)
High density lipoproteins (HDL)
89
What is the result of having too much bad cholesterol and saturated fat?
Build up in cholesterol and heart disease
90
What is the dietary reference value for fats?
35% maximum food energy
11% from saturated
1-2% from essential fatty acids (omega 3 and omega 6)
91
How much fat does the average person consume?
42% maximum of food energy
92
What does having too much saturated fat cause?
An increase in LDL (Low density lipoprotein) levels
Increases the risk of a heart attack
93