Macronutrients Overview

This set of flashcards covers the key concepts related to macronutrients, including carbohydrates, fats, and proteins, along with their sources, functions, and effects on health.

Carbohydrates

Main source of energy

Simple Carbohydrates

Sugars that provide a quick boost of energy but can lead to a crash post-consumption.

Complex Carbohydrates

Starches that provide sustained energy and keep you full for longer periods.

Fiber

The indigestible part of food that helps with digestion and keeps you feeling full.

Soluble Fiber

Fiber that dissolves in water and can help lower LDL cholesterol.

Insoluble Fiber

Fiber that does not dissolve in water and promotes bowel regularity.

Saturated Fat

A type of fat that is solid at room temperature and can increase the risk of heart disease when consumed in excess.

• Mainly found in ANIMAL-BASED products

Unsaturated Fat

A healthier type of fat that can lower bad cholesterol (LDL) and maintain good cholesterol (HDL).
- Mainly found in PLANT-BASED products

Trans Fat

Artificial fats created through hydrogenation that may have similar health effects to saturated fats.

Omega-3 Fatty Acids

A type of polyunsaturated fat that can reduce the risk of heart disease and support brain health.

Cholesterol

A sterol that protects cell membranes and is necessary for the production of vitamin D, estrogen, and testosterone.

Complete Proteins

Proteins that contain all essential amino acids, typically found in animal products.

Incomplete Proteins

Proteins that are missing one or more essential amino acids, often found in plant-based foods.

Essential Amino Acids

Amino acids that must be obtained through diet, there are nine essential amino acids.

Non-Essential Amino Acids

Amino acids that can be synthesized by the body.

What are the two micronutrients?

Vitamins and minerals

What are vitamins and what are the main functions?

Vitamins are organic chemical compounds that are essential for health.

Two main functions: prevention of disease & regulation of body processes

What are the main groups of vitamins?

fat-soluble and water-soluble

what is fat-soluble

• dissolves in fat but excess is stored in the body

• Four fat-soluble: vitamins A, D, E, K

What is water-soluble

NOT stored in body. must be received through foods daily.

• B vitamins and vitamin C

what are minerals and the two functions

inorganic elements present in soil and water, which are taken in by plants and animals

Two main functions: Form parts of body’s tissue and Act as a regulator for body function

What are Nutrient Dense foods?

Foods that are low in calories and high in variety of nutrients.

What are Empty Calorie foods?

Foods that are high in calories and low in nutrients.

What is vitamin A

Supports good eye health

Vitamin D

Strengthens immune system

Vitamin E

Protects cell from damage

Vitamin K

Stops bleeding

Calcium

Strengthen bones and teeth

Iron

Maintains healthy blood

Sodium

Balances water and minerals

Potassium

Maintains normal fluid levels

How much sodium a day

2300mg

How much sugar a day

6 teaspoon