Macronutrients

• What are macronutrients?


  They are nutrients needed in larger quantities and provide energy. They are proteins, fats and carbohydrates.
• Side effects of too much protein

  Strains the liver and kidneys which could lead to them being damaged.
• Side effects of too little protein

  Stunted growth, hair loss, poor skin and nails, higher chance of catching disease and poor digestion.
• How much protein should a male have in a day?

  55g
• How much protein should a female have in a day?

  45g
• How much protein should a pregnant women have? Why?

  70-100g to help the baby grow
• What are the plant sources of protein?

  Beans, mycoprotein, textured vegetable protein (TVP), nuts, lentils, cereals and tofu
• What are the animal sources of protein?

  Meat, fish, poultry, dairy and eggs.
• What are high biological value proteins?

  Contains all the essential amino acids that humans need and are mainly found in animal sources.
• What are low biological value proteins?

  Don't contain all essential amino acids that humans need and are only in plant based foods such as peas, nuts and seeds.
• What is protein complementation?

  It is a way of making sure we get all essential amino acids in our diets. it involves combing low biological value proteins.

  
• Why do we need protein?

  For growth, repair and maintenance of the body but

  also as a secondary source of energy, if the body doesn't have enough fats or carbohydrates.
• Why do we need fats in our diet?

  Source of fat-soluble vitamins, insulation, provides energy, slows digestion down, protects vital organs and to provide cholesterol- a vital component of cell membranes.
• What happens if we consume too much fat?

  Can cause obesity which leads to high blood pressure and type 2 diabetes. Also can produce too much cholesterol which can lead to CHD and cancer.

  
• What happens if your cholesterol level is high?

  Too much LDL (bad cholesterol) and saturated fat in the body, can build up in arteries and cause heart disease.
• What happens if you don't consume enough fats?

  it will result in weight loss and as Omega 3 fatty acids provide protection from heart diseases that would be lost too. There could also be fat-soluble vitamin deficiencies.

  
• What make up fats?

  Triglycerides are made up of three fatty acids attached to one part glycerol.

  
• What are fatty acids?

  Chains of carbon atoms bonded to hydrogen atoms
• What are the 2 types of fatty acids?

  Saturated which contain single C-C bonds.

  Unsaturated which contain 1 or more C=C bond.

  
• Which is healthiest? Unsaturated or saturated fats?

  Unsaturated
• Sources of unsaturated fats


  Found in oily fish, nuts, seeds and olive oils.

  
• What state are unsaturated fats at room temperature?

  Liquids
• What are the 2 types of unsaturated fats?

  Monounsaturated fats which single bonds between carbon atoms.

  Polyunsaturated fats which have 2 or more double bonds between carbon atoms.

  
• What happens if you have too much saturated fats?


  Can cause heart disease.
• Animal sources of fat


  Red meat, lard, dairy, eggs and ghee

  
• What state are saturated fats at room temperature?

  Solids
• how much saturated fat should you consume?

  11% of our energy intake should come from saturated fats.

  
• Why do we need carbohydrates?

  They provide the body with energy.

  
• Sources of starchy carbohydrates

  Bread, pasta, potatoes, cakes, pastry and starchy vegetables.

  
• What are complex carbohydrates?

  Polysaccharides
• What are the 2 types of simple carbohydrates?

  Monosaccharides and disaccharides
• What are the types of monosaccharides?

  Glucose, fructose, galactose and intrinsic sugars.

  
• What are the types of disaccharides?

  Sucrose, maltose and lactose

  
• What should we get most of our energy from?

  Starchy foods and natural sugar
• What percentage of energy from carbohydrates should we consume daily?

  50%
• What percentage of free sugars should we have daily?

  only 5%
• What is the glycaemic index? (GI)

  It ranks different carbohyrdates according to how quickly they alter blood sugar levels
• What are high GI foods?


  They are digested very quickly and they quickly raise blood sugar levels.
• Examples of high GI foods

  White bread, pasta and rice
• What are low GI foods?

  They are digested very slowly and causes the blood sugar levels to gradually rise.