Macronutrients, Micronutrients, and Energy Requirements

Flashcards covering essential concepts regarding macronutrients, micronutrients, and energy requirements as discussed in the lecture.

Carbohydrates provide __________ kJ/g of energy and are the preferred fuel for the body and brain.

16

The main function of proteins includes muscle repair, growth, and the production of __________.

enzymes/hormones

Fats provide __________ kJ/g and are important for insulation and organ protection.

37

The formula to calculate energy (kJ) is __________.

(Carbs × 17) + (Protein × 17) + (Fat × 37) [+(Alcohol × 29)]

Simple carbohydrates have a __________ speed of digestion and cause a rapid spike in blood glucose levels.

fast

Foods that are high in simple carbohydrates include __________.

lollies, soft drinks, fruit juice.

Complex carbohydrates digest __________ and provide sustained energy.

slow

Dietary fibre is __________ and helps to prevent constipation and slows glucose absorption.

indigestible

High GI foods cause a sharp peak followed by a __________ in energy levels.

rapid drop (crash)

Essential amino acids must be __________ as the body cannot synthesize them.

eaten

A complete protein contains __________ essential amino acids.

all

Unsaturated fats help lower __________ cholesterol levels.

LDL (Healthy/Good)

LDL cholesterol is known as the __________ because it deposits cholesterol in the arteries.

Depositor

Vitamin A is essential for __________ and skin health.

night vision

Vitamin D aids in __________ absorption and bone health.

calcium

Calcium is crucial for maintaining __________ and teeth.

strong bones

Iron is necessary for transporting __________ in the blood.

oxygen (haemoglobin)

Fat-soluble vitamins can build up to toxic levels if __________.

over-consumed

BMR stands for __________ and is the energy needed to maintain bodily functions at rest.

Basal Metabolic Rate

When analyzing food labels, one should always use the __________ column to compare products fairly.

Per 100g

A healthier choice in food products would be those with lower __________ and higher dietary fibre.

saturated fat/sodium