Nutrients Flashcards
(48 cards)
Food Groups
Distribute foods into groups based on the main nutrient they contribute to the diet
Types of Nutrients
- Carbohydrates
- Lipids
- Proteins
- Vitamins
- Minerals
- Water
Macronutrients
Are required in large amounts. Includes:
carbohydrates
lipids
proteins
water
Micronutrients
Are required in small amounts. Includes:
vitamins
minerals
Organic nutrients
Nutrients that contain C-C or
C-H bonds. Includes:
carbohydrates
lipids
protein
vitamins
Inorganic nutrients
Nutrients that do NOT contain C-C or C-H bonds. Instead, these nutrients are built up on individual atoms that never change (indestructible). Includes:
minerals
water
Energy-yielding nutrients
Nutrients that can be broken down to provide fuel. Excess will be converted to storage compounds (as fuel available for later). Includes:
Carbohydrates
Protein
Lipids
Non-energy-yielding nutrients
Nutrients that cannot provide energy, instead they facilitate activities in the body (which often includes assisting the release of energy from macronutrients). Includes:
vitamins
minerals
water
1g of Carbohydrate
17kJ
Carbohydrate chemical structure & role
Made up of C & H
Primary role is energy, it spares protein from being broken down
Simple Carbohydrates
Monosaccharides (single sugar molecule) - glucose, fructose & galactose
Disaccharides (2 single sugar molecules joined) - sucrose, lactose & maltose
Complex Carbohydrates
Polysaccharides
Includes: glycogen, starch & fibre
Carbohydrate Foods
Dairy (lactose and galactose)
Grains
Veg
Legumes
Fruit
Discretionary Carbs
energy rich, nutrient poor. Some has ‘naturally occurring’ sugars vs ‘added sugars’
Worst part of discretionary carbs is their displacement of nutritious foods and their lack of general nutrients
1g Fat is
37kJ
Types of Lipids
triglycerides (fats & oils) - three fatty acids linked by glycerol
phospholipids - two fatty acids and a phosphate group linked by glycerol
sterols - complex molecules
Fatty acids
components of lipids, classified by their carbon chain and degree of saturation. includes:
1. Saturated
2. Monounsaturated
3. Polyunsaturated
4. Trans (TFA)
TFA
Trans fatty acids occur naturally in small amounts of foods such as meat, cheese and butter but mostly occur in processed foods. They are produced when vegetable oil is hydrogenated.
Essential Fatty Acids
Cannot be made by the body and therefore must be consumed through diet. Includes the polyunsaturated fatty acids.
1. Alpha-Linolenic Acid (ALA
2. Linoleic Acid (LA).
They are precursors to LCPUFAS which are precursors to eicosanoids
Deficiency in EFAs
rough, scaly skin, dermatitis, increased trans-epidermal water loss, reduced growth and high triene: tetraene ratio (marker of EFA status)
Role of Lipids
Predominantly energy sources, vehicle for fat soluble vitamins, source of EFAs.
Also: insulation, shock absorption, protects bones, structural component of cell membranes, signalling molecules and pre-cursors for hormones & eicosanoids
1g Protein is
17kJ
Protein chemical structure & role
C + H + N (sometimes sulphur)
Can be energy yielding but is spared with adequate supply of carbs and fat. More important in:
- growth & maintenance
- hormone production
- enzyme production
- antibody function
- transportation of lipids, minerals, vitamins and oxygen
- act as buffer to maintain acid-base balance
- regulate fluid balance
Amino Acids
Proteins atoms are arranged into amino acids, linked by peptide bonds. Amino acids all have the same structure with exception to their side group. There are 20 different side groups, 9 essential and 11 non-essential.
