Nutrient Quiz: Carbohydrates and Macros

Macros include Carbohydrates, Fats, and Proteins, essential for energy and needed in large amounts.

Three types: Sugar (simple carbs), Fiber (complex carbs), Starch (complex carbs).
Sugar:
- Monosaccharides: single-sugar molecules (glucose, fructose); quick digestion and sweet taste.
- Disaccharides: two-sugar molecules (sucrose, lactose); longer to digest.
- Honey is 1.5 times sweeter than sugar.
Fiber:
- Indigestible polysaccharide; aids digestion, promoting cleansing of the digestive tract.
- Some types broken down by colon; cellulose found in fruits, veggies, and whole grains.
Starch:
- Consists of multiple glucose molecules (polysaccharide); provides a feeling of fullness.
- Sources: pectin found in potatoes, beans, rice, and oats.

Most efficient energy storage; offers a reserve of 50,000 kcal.
Types: Saturated, Trans, Monounsaturated, Polyunsaturated.
Influences cholesterol levels: LDL (bad cholesterol) promotes plaque buildup in arteries, increasing blood pressure.

Comprised of amino acids; crucial for cell building and repair.
Types: Complete (contain all essential amino acids) vs. Incomplete (lack some essential amino acids).
Essential Amino Acids: 9 required from food; 20 total amino acids.
Complementary proteins (e.g., hummus and pita) can provide all essential amino acids when consumed together.
Protein composition: 1g protein equals 4 calories; 1g nitrogen corresponds to 6.25g protein.
Increased protein is necessary for athletes due to nitrogen loss from sweat.
Recommended intake:
- Sedentary: 0.8g/kg body weight.
- Strength training: 1.6-1.7 g/kg.
- Endurance training: 1.2-1.6 g/kg.
Excess protein can convert into fat; deficiencies lead to Kwashiorkor and Marasmus:
- Kwashiorkor: Sufficient calories primarily from carbs; lack of protein hinders growth.
- Marasmus: Severe malnutrition with extreme loss of body fat and muscle mass.

Focus on vitamins, particularly B-vitamins.
B2 (Riboflavin):
- Function: Promotes cell growth, nutrient conversion into energy.
- Sources: Milk, dairy, eggs, organ meats.
B3 (Niacin):
- Function: Aids nutrient conversion to energy, fat and cholesterol synthesis, and DNA repair.
- Sources: Liver, meat, fish, peanuts, whole grains.
B5 (Pantothenic acid):
- Function: Converts nutrients into energy, metabolizes fats.
- Sources: Meat, eggs, nuts, avocados, green leafy vegetables, whole grains, legumes.

Macronutrients include carbohydrates, proteins, and fats, essential for energy and bodily functions.
Carbohydrates: Found in whole grains, fruits, vegetables, legumes, and dairy; serve as the primary energy source.
Proteins: Sourced from meat, fish, poultry, eggs, dairy, legumes, nuts, and seeds; crucial for tissue building and repair.
Fats: Present in oils, butter, avocados, nuts, seeds, and fatty fish; provide concentrated energy and support cellular functions.
Micronutrients include vitamins and minerals, required in smaller amounts for various bodily processes.
Vitamins: Come from fruits, vegetables, whole grains, dairy, meat, fish, and nuts; vital for metabolic functions.
Minerals: Obtained from meat, dairy, fruits, vegetables, nuts, seeds, and legumes; essential for structural and regulatory roles in the body.

Vitamins are classified into:
- Water-soluble: Comprising B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and Vitamin C; not stored in the body.
- Fat-soluble: Including Vitamins A, D, E, and K; stored in body fat and require dietary fat for absorption.
Minerals are categorized as:
- Major minerals: Such as calcium, phosphorus, magnesium, sodium, potassium, and sulfur; required in larger amounts.
- Trace minerals: Including iron, zinc, copper, manganese, selenium, iodine, and fluoride; needed in smaller amounts but are crucial for health.

Carbohydrates:
- Serve as the body's leading energy source, supporting both brain function and physical activity.
- Contribute to digestive health by providing dietary fiber, which aids digestion and regulates blood sugar levels.
Proteins:
- Indispensable for building and repairing tissues, muscle health, and cellular function.
- Form essential components like enzymes and hormones, playing a critical role in immune responses.
- Can provide energy when carbohydrates are not available, serving as a secondary energy source.
Fats:
- Highly energy-dense, offering a concentrated energy storage system for the body.
- Play a crucial role in maintaining cell membrane structure and integrity, influencing cell communication.
- Facilitate the absorption of fat-soluble vitamins (A, D, E, K) from the diet and aid in hormone production and brain health.