Macronutrients
The three types of macronutrients
Carbohydrates, protein, and fat
All carbohydrates break down to this
Glucose
These are referred to as the "building blocks" of protein
Amino acids
Saturated (primarily from animal sources) and unsaturated (primarily from plant sources)
The two types of micronutrients
Vitamins and minerals
The average percentage of protein someone needs
10-20%
Name a function of carbohydrates
Source of immediate energy (glucose)
Can be stored as energy to use for later (glycogen)
Often accompanied by fiber
Protein sparing - the body's ability to preserve protein for functions other than an energy source
Can help lower cholesterol
Name a function of protein
Builds structure for every cell in the body
Builds muscle, hair, skin, nails, cartilage, and immunity
Builds enzymes (proteins that act as a biological catalyst by accelerating chemical reactions)
Regulates blood sugar, which helps with satiation
Breaks down to glucose when there are insufficient carbohydrates
Name a function of dietary fat
Regulates blood sugar, which helps with satiation
Provides insulation and cushioning in the body
Insulation from fat helps with temperature regulation
Cushioning from fat helps protect organs
Makes up the cell membrane of every cell in your body
Builds and regulates hormones
Aids in the absorption of fat soluble vitamins (A, D, E, and K)
Name at least 3 minerals
Calcium, phosphorus, iron, potassium, selenium, chloride, zinc, copper, magnesium, iodine, fluoride, etc.
The average percentage of dietary fat someone needs
25-35%
Name at least 3 sources of carbohydrates
Grains (wheat, rice, quinoa, barley, etc), bread, baked goods, potatoes, pasta, beans, fruits, veggies, juice, candy, dairy (milk, yogurt)
Name at least 3 sources of protein
Meat, fish, eggs, dairy, beans, soy, nuts/seeds, dairy (milk, yogurt, cheese)
Name at least 3 sources of dietary fat
Oil, nuts/seeds, avocado, coconut, salad dressing, dairy (cheese, cream, butter)
Name the 2 water soluble vitamins
B and C
The average percentage of carbohydrates someone needs
50-65%
Stored energy
Glycogen
Proteins that act as a biological catalyst by accelerating chemical reactions
Enzymes
What function of dietary fat helps with temperature regulation?
Insulation
Name the 4 fat soluble vitamins
A, D, E, and K
This food contains a balanced amount of all 3 macronutrients
Dairy milk
What is the difference between simple and complex carbohydrates?
Simple carbohydrates do not have fiber and therefore digest more quickly. Complex carbohydrates have fiber and therefore digest more slowly.
The body's ability to preserve protein for functions other than an energy source
Protein sparing
What is the difference between saturated and unsaturated fat?
Because you need them in small amounts compared to macronutrients!