Nutrition Topic 1 - Macronutrients, Carbs, Proteins, Lipids, Micronutrients & Energy Use

What unit is energy measured in?

Kilojoules (kJ)

How do you calculate the energy provided by protein?

Protein (g) × 16.7 kJ

How much energy does 1 gram of protein provide?

16.7 kJ

How do you calculate the energy provided by carbohydrates?

Carbohydrates (g) × 16.7 kJ

How much energy does 1 gram of carbohydrate provide?

16.7 kJ

How do you calculate the energy provided by fats/lipids?

Fat/Lipid (g) × 37.7 kJ

How much energy does 1 gram of fat/lipid provide?

37.7 kJ

How do you calculate the percentage of energy from protein?

Protein (kJ) ÷ Total energy intake (kJ) × 100

How do you calculate the percentage of energy from carbohydrates?

Carbohydrate (kJ) ÷ Total energy intake (kJ) × 100

How do you calculate the percentage of energy from fats/lipids?

Lipid (kJ) ÷ Total energy intake (kJ) × 100

How do you calculate the total energy content of food?

Energy from protein + energy from carbohydrates + energy from lipids

What formula is used to find total food energy intake?

Protein (kJ) + Carbohydrates (kJ) + Lipids (kJ)

Which macronutrient provides the most energy per gram?

Fat/Lipids

How many kilojoules does 1 gram of fat provide?

37.7 kJ

How many kilojoules does 1 gram of protein provide?

16.7 kJ

How many kilojoules does 1 gram of carbohydrate provide?

16.7 kJ

How much is 1 gram of protein worth in kj?

16.7kj

What are the Functions of protein?

Growth & Repair and Provides Energy

Protein is the ONLY macronutrient that contains___?

Nitrogen

Protein is made up of what elements (CHON)?

Carbon, Hydrogen, Oxygen, Nitrogen

What is the Simple term for Protein?

Amino Acids

How many amino acids are used to make protein?

20

How many amino acids are essential?

9

What are Essential amino acids?

They Cannot be synthesized (made) and must be consumed through diet

What are Non-Essential amino acids

Can be synthesized (The body can make these)

What are Complete amino acids?

Contains all 9 essential animo acids

What are Incomplete amnio acids?

Does not contain all 9 essential animo acids

Where do Complete amino acids come from?

Animal sources

Where do Incomplete amino acids come from?

Plant sources

Carbohydrates are made out of COH, what are these 3 elements?

Carbon, Oxygen and Hydrogen

What is the general term for the unit of sugar?

Saccharides

What is the primary role for Carbohydrates?

To provide energy through glucose

What is the secondary role for Carbohydrates?

Aids in digestion wellbeing

What are the two categories of Carbohydrates?

Simple & Complex

How many of units of saccharides are in Simple Sugars?

1 or 2

How many of units of saccharides are in Complex Sugars?

3 or more

Are Simple Sugars quick or slow to absorbed?

Quick

Are Complex Sugars quick or slow to absorbed?

Slow

What are singular/simple Saccharides called?

Monosaccharides

What are the 3 types of Monosaccharides?

Glucose, Fructose and Galactose

Where does Glucose come from?

It gets converted from complex carbs, simplest form of sugar

Where does Fructose come from?

Found in fruits, vegetables, and honey

Where does Galactose come from?

Sources from a digested complex carb in milk

How many units of sugars are Disaccharides made up of?

2

What are the 3 types of Disaccharides?

Maltose, Sucrose and Lactose

What is Maltose made up of?

Glucose + Glucose

What is Sucrose made up of?

Glucose + Fructose

How many units of sugars are Polysaccharides made up of?

10+

What is Glycogen?

Leftover carbs that gets stored in the muscles and Liver

What are Fibers?

comes from plant-based products and aids in digestion wellbeing by helping the removal of waste in the stomach

What are the two types of fiber?

Soluble and Insoluble

What is the benefit of Soluble Fiber?

It digests in water, expands in the stomach which aids in slowing down absorption, preventing blood levels spiking and over-weight gain.

What is the benefit of Insoluble Fiber?

It doesn't dissolve in water and aids in removing waste by binding to them in the stomach, preventing intestinal issues.

What are some examples of Soluble Fiber?

Oats, Legumes, Psyllium, Barely, Fruits containing pectin (berries, apples citrus)

What are some examples of Insoluble Fiber?

Grains, Vegetable, Cellulose

Carbohydrates are made out of COH, what are these 3 elements?

Carbon, Oxygen and Hydrogen

What is the general term for the unit of sugar?

Saccharides

What is the primary role for Carbohydrates?

To provide energy through glucose

What is the secondary role for Carbohydrates?

Aids in digestion wellbeing

What are the two categories of Carbohydrates?

Simple & Complex

How many of units of saccharides are in Simple Sugars?

1 or 2

How many of units of saccharides are in Complex Sugars?

3 or more

Are Simple Sugars quick or slow to absorbed?

Quick

Are Complex Sugars quick or slow to absorbed?

Slow

What are singular/simple Saccharides called?

Monosaccharides

What are the 3 types of Monosaccharides?

Glucose, Fructose and Galactose

Where does Glucose come from?

It gets converted from complex carbs, simplest form of sugar

Where does Fructose come from?

Found in fruits, vegetables, and honey

Where does Galactose come from?

Sources from a digested complex carb in milk

How many units of sugars are Disaccharides made up of?

2

What are the 3 types of Disaccharides?

Maltose, Sucrose and Lactose

What is Maltose made up of?

Glucose + Glucose

What is Sucrose made up of?

Glucose + Fructose

How many units of sugars are Polysaccharides made up of?

10+

What is Glycogen?

Leftover carbs that gets stored in the muscles and Liver

What are Fibers?

comes from plant

What are the two types of fiber?

Soluble and Insoluble

What is the benefit of Soluble Fiber?

It digests in water, expands in the stomach which aids in slowing down absorption, preventing blood levels spiking and over

What is the benefit of Insoluble Fiber?

It doesn't dissolve in water and aids in removing waste by binding to them in the stomach, preventing intestinal issues.

What are some examples of Soluble Fiber?

Oats, Legumes, Psyllium, Barely, Fruits containing pectin (berries, apples citrus)

What are some examples of Insoluble Fiber?

Grains, Vegetable, Cellulose

How much is 1 gram of protein worth in kj?

16.7kj

What are the Functions of protein?

Growth & Repair, Forms connective tissue = collagen and elastin, Basis of chemical substance = Hormones, enzymes, hemoglobin & anti

Protein is the ONLY macronutrient that contains___?

Nitrogen

Protein is made up of what elements (CHON)?

Carbon, Hydrogen, Oxygen, Nitrogen

What is the Simple term for Protein?

Amino Acids

How many amino acids are used to make protein?

20

How many amino acids are essential?

9

What are Essential amino acids?

they Cannot be synthesized (made) and must be consumed through diet

What are Non Essential amino acids?

Can be synthesized (The body can make these)

What are Complete amino acids?

Contains all 9 essential animo acids

What are Incomplete amnio acids?

Does not contain all 9 essential animo acids

Where do Complete amino acids come from?

Animal sources

Where do Incomplete amino acids come from?

Plant sources

How much is 1 gram of lipids(fats) worth?

37.7kj

What two forms Lipids(fats) can be found in?

Solid fats and Oils

What is the quality of Solid Fats and where can it be found?

Solid at room temperature, found in animal products

What is the quality of Oil Fats and where can it be found?

Liquid at room temperature, found in plant

Lipids is made out of what elements (CHO)?

Carbon, Hydrogen and Oxygen

What is the structure of Triglycerides (Lipids/Fats)?

1 glycerol backbone and 3 fatty acids