Questions and Answers
Which of these are categories of essential nutrients?
What are carbohydrates made up of?
Sugars
What percentage of total carbs should be complex carbs?
50%
What is the primary function of dietary fiber?
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How many calories does fat provide per gram?
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Saturated fats contain double bonds in their molecular structure.
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Which type of fat is often referred to as 'good fats'?
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What are proteins made up of?
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Which vitamins are water-soluble?
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What are the two types of minerals?
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Study Notes
Essential Nutrients Overview
- Nutrients are substances in food essential for life.
- Six classes of essential nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water.
- Carbohydrates, fats, and proteins provide energy measured in calories.
Carbohydrates
- Composed of sugars, categorized as macronutrients.
- Provide 4 calories per gram.
- Essential source of energy; can be used immediately or stored in the liver and muscles.
- Recommended intake: 50% of total daily calorie intake.
Types of Carbohydrates
- Simple Carbohydrates: Naturally occurring sugars in fruits and dairy; found in refined sugars like candy and sodas.
- Complex Carbohydrates: Include starches and fibers, found in potatoes, beans, and whole grains.
Dietary Fiber
- A type of carbohydrate that is indigestible and provides minimal energy.
- Important for digestive health and may prevent heart disease and colon cancer.
- Found exclusively in plant-based foods such as vegetables, grains, and fruits.
Fats
- Classified under lipids, a type of macronutrient providing 9 calories per gram.
- Important for overall health but excessive intake can elevate cholesterol and risk heart disease.
- Recommended daily intake: 25% to 30% of total calories.
Types of Fats
- Saturated Fats: No double bonds between carbon molecules, primarily from animal products; should be limited to under 10% of daily calories.
- Unsaturated Fats: Contain at least one double bond within the fatty acid chain; classified as good fats that lower heart disease risk, found in plant oils and certain fish.
- Trans Fats: Created through hydrogenation of vegetable oils; associated with higher cholesterol and increased heart disease risk; best to avoid these fats.
Proteins
- Essential for building and repairing every cell, tissue, and organ; provides 4 calories per gram.
- Comprised of amino acids, of which 20 are essential for protein synthesis.
- Essential amino acids must be acquired through diet; recommended intake is 20%-25% of total daily calories.
Types of Proteins
- Complete Proteins: Source of all essential amino acids, primarily from animal products.
- Incomplete Proteins: Lacking one or more essential amino acids, typically from plant sources.
- Complementary Proteins: Two or more incomplete proteins consumed together to provide all essential amino acids.
Vitamins
- Vital for growth and normal body function; there are 13 essential vitamins.
- Classified as fat-soluble (A, D, E, K) and water-soluble (C, B vitamins).
- Fat-soluble vitamins can be stored in the body fat; water-soluble are excreted if not used.
Minerals
- Important for numerous body functions like heart rhythm, bone formation, metabolism, and energy production.
- Absorbed through plants or consumed directly from animal sources.
- Classified into macrominerals (needed in larger amounts) and trace minerals (required in smaller amounts).
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Description
Explore the six essential nutrients that are vital for life through these flashcards. Learn about carbohydrates, fats, proteins, vitamins, minerals, and water, as well as their functions and contributions to our diet. Perfect for studying nutrition concepts!
