Podcast
Questions and Answers
What are macronutrients?
What are macronutrients?
List three macronutrients.
List three macronutrients.
Carbohydrates, Proteins, Fats
Proteins are made from twenty-plus basic building blocks called ___________.
Proteins are made from twenty-plus basic building blocks called ___________.
amino acids
Animal products are sources of 'complete' proteins containing all essential amino acids.
Animal products are sources of 'complete' proteins containing all essential amino acids.
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Match the following macronutrient with their function:
Match the following macronutrient with their function:
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What is the main component of the cell membrane?
What is the main component of the cell membrane?
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Which functions are attributed to phospholipids? (Select all that apply)
Which functions are attributed to phospholipids? (Select all that apply)
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Eating a diet high in omega-6 fats and low in omega-3 fats increases the risk of inflammation and chronic disease.
Eating a diet high in omega-6 fats and low in omega-3 fats increases the risk of inflammation and chronic disease.
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Phospholipids are made up of two fatty acids, a phosphate group, and a glycerol molecule. When many phospholipids line up, they form a double layer that is characteristic of all __________.
Phospholipids are made up of two fatty acids, a phosphate group, and a glycerol molecule. When many phospholipids line up, they form a double layer that is characteristic of all __________.
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What is the process by which most trans-fats are created artificially?
What is the process by which most trans-fats are created artificially?
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Study Notes
Essential Nutrients
- Essential nutrients are compounds that the body can't make or can't make in sufficient quantity.
- These nutrients must come from food and are vital for disease prevention, growth, and good health.
Macronutrients and Micronutrients
- Macronutrients are nutrients that the body needs in large amounts, providing energy (calories).
- Examples of macronutrients: carbohydrates, proteins, and fats.
- Micronutrients are nutrients that the body needs in smaller amounts.
- Examples of micronutrients: water-soluble vitamins, fat-soluble vitamins, minerals, and electrolytes.
Protein
- Found throughout the body, making up enzymes, hemoglobin, and other tissues.
- The body needs protein to grow and repair cells, and to work properly.
- Protein is made from 20+ basic building blocks called amino acids.
- There are 9 essential amino acids that must come from food.
Protein Sources
- Animal products (e.g. chicken, beef, fish, dairy) have all essential amino acids and are considered "complete" protein.
- Plant proteins (e.g. beans, lentils, nuts, whole grains) usually lack at least one essential amino acid and are considered "incomplete" proteins.
Carbohydrates
- Carbohydrates are sugar molecules, broken down into glucose, which is the main source of energy for the body's cells.
- There are three main types of carbohydrates: sugars, starches, and fiber.
- Examples of simple carbohydrates (sugars): glucose, fructose, galactose.
- Examples of complex carbohydrates (starches): bread, cereal, pasta, potatoes, peas, and corn.
- Fiber is a complex carbohydrate that cannot be broken down by the body, and is found in plant-based foods.
Fiber
- Eating foods with fiber can help with feelings of fullness, prevent stomach or intestinal problems, and lower cholesterol and blood sugar.
- Recommended daily intake of fiber: 25g for adult females, 38g for adult males, and less for people over 50 years old.
Soluble and Insoluble Fiber
- Soluble fiber dissolves and creates a gel that may improve digestion, reduce blood cholesterol and sugar, and help with blood glucose control.
- Insoluble fiber attracts water into the stool, making it softer and easier to pass, and helps with bowel health and regularity.
Functions of Carbohydrates
- Provide energy, store energy, build macromolecules, and spare protein and fat for other uses.
- Glucose energy is stored as glycogen, mainly in the muscle and liver.
Fat
- Dietary fat is the most calorically dense of all the macronutrients.
- Fat is used as an energy source, and is necessary for the body to absorb vitamins, minerals, and other nutrients.
- The building blocks of fat are fatty acids and glycerol.
Types of Fat
- Saturated fats: have no double bonds between carbon atoms, and are found in animal sources and some plant-based sources.
- Unsaturated fats: have one or more double bonds between carbon atoms, and are found in plant-based sources.
- Trans fats: created artificially by hydrogenation, and are found in processed foods.
Cholesterol
- A waxy substance essential for many biochemical processes and hormone production.
- The cholesterol in the body is mostly made in the liver.
- There are three types of cholesterol: HDL, LDL, and VLDL.
Functions of Fat
- Lubrication of body surfaces, components of cell membrane structures, formation of steroid hormones, energy storage, insulation, and carrying fat-soluble vitamins.
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Description
Learn about the importance of essential nutrients in human health, including macronutrients and micronutrients, and their role in disease prevention and growth.
