Nutrient Quiz.pdf

Nutrient Quiz Macros -Carbs, Fats, Proteins -Essential nutrient that provides energy and is required in relatively large amounts Carbs -3 types of carbs- Sugar, Fiber, Starch →Sugar ‘Simple carb’ -Honey is 1.5x sweeter than sugar -Categorized by number of molecules in che...

Nutrient Quiz Macros -Carbs, Fats, Proteins -Essential nutrient that provides energy and is required in relatively large amounts Carbs -3 types of carbs- Sugar, Fiber, Starch →Sugar ‘Simple carb’ -Honey is 1.5x sweeter than sugar -Categorized by number of molecules in chemical structure -1 molecule: monosaccharide (glucose, fructose, found in vegetables and fruit) sweet taste -Quick to digest -2 molecules: disaccharide (sucrose (table sugar) and lactose (milk) sweet taste -takes longer to digest →Fiber ‘complex carb’ -Indigestible, moves food thru digestive tract, CLEANER -Polysaccharide -Some fiber can be broken down by colon and absorbed -ex. Cellulose- in veggies, fruits, whole grains Starch ‘complex carb’ -made of multiple glucose molecules called Polysaccaride Source- Pectin found in potatoes, beans, rice, oats -Pectin makes you feel full FATS -most efficient at storing energy SATURATED, TRANS MONOUNSATURATED, POLYUNSATURATED, -50 000 kcal energy reserve -LDL cholesterol, HDL cholesterol -Promotes the buildup of plaque in artery walls, increases BP PROTEINS -Complete vs Incomplete -made up of amino acids →9 essential (body does not produce on its own, can only get from food) →20 in total( non-essential can be produced by body) -Build + repair cells -complementary- eating 2+ incomplete proteins that provide all essential amino acids when together (ex. Hummus and pita) 1g=4 cal -1g nitrogen = 6.25g protein ATHLETES→INCREASED PROTEIN….. -significant increase of nitrogen losses through sweat, increased protein losses How much is enough for you? ○ Sedentary requirements: 0.8g/kg ○ Strength requirements: 1.6-1.7 g/kg ○ Endurance requirements: 1.2-1.6 g/kg -Excess protein intake can be transformed into fat -Protein deficiency are kwashiorkor and marasmus Kwashiorkor→Enough calories,Calories coming mostly from carbs instead of balance of all macros, lack of protein stops growth Marasmus→ Lack of ALL macros, extreme malnourishment, severe loss of body’s fat and muscle mass. —---------------------------------------------------------------------------------------------- MICROS Vitamins B-vitamins B2 function-help cells grow and function and to help our bodies convert nutrients into energy. Sources-milk+dairy, eggs, meat (esp organ meats) B3 Function-help body convert nutrients into energy, helps body create fat and cholesterol, forms and repairs dna Sources-liver, meat, fish, peanuts, whole grains B5 Function-convert nutrients into energy, helps body make + break down fats Sources- meat, eggs, nuts, avocados, green leafy vegetables, whole grains, legumes