Macronutrients 2024

Page 1: Macronutrients

  • Focus on carbohydrates, proteins, and lipids

Page 2: Carbohydrates

  • Preferred energy source

  • Provides dietary fiber to help reduce cholesterol

  • Two Types:

    • Starches (Complex Carbohydrates): Low Glycemic Index (GI), slow energy release (e.g., pasta, rice, potatoes)

    • Sugars (Simple Sugars): High GI, quick energy boost (e.g., cakes, sweets, fruits)

Page 3: Carbohydrates and Fiber

  • Fibers:

    • Insoluble Fiber (Cellulose): Adds bulk, aids digestion, prevents constipation; found in whole grains, vegetables, nuts, seeds.

    • Soluble Fiber (Pectin): Forms gel with water, slows digestion, lowers LDL cholesterol; found in oats, fruits, legumes.

    • Resistant Starch: Not absorbed; fermented in large intestine, producing short-chain fatty acids to lower cholesterol; found in cooked cooled rice, undercooked pasta, under ripe bananas.

Page 4: Proteins

  • Roles: Growth, maintenance, repair, hormone/enzyme production, and secondary energy source.

  • Types:

    • Complete Proteins: Contain all essential amino acids (e.g., animal products, soybeans, quinoa).

    • Incomplete Proteins: Lack some amino acids; found in plant foods (e.g., nuts, beans, grains).

Page 5: Incomplete Protein Sources

  • Must be combined to form complete proteins.

  • Sources include nuts, seeds, legumes, grains, vegetables.

  • Examples of combinations:

    • Rice and beans

    • Spinach with almonds

    • Hummus with whole-grain pita.

Page 6: Lipids

  • Functions: Energy, insulation, organ protection, vitamin transport (A, D, E, K).

  • Types include Monounsaturated, Polyunsaturated, Saturated Fats.

Page 7: Fats

  • Saturated Fats: Solid at room temperature (animal origin); raises LDL cholesterol, risk of heart disease (e.g., butter, milk).

  • Unsaturated Fats:

    • Monounsaturated: Healthy fats (e.g., avocados, olive oil).

    • Polyunsaturated: Includes Omega-3 (e.g., oily fish, walnuts).

Page 8: Water

  • Essential for bodily functions:

    • Maintains cell health

    • Keeps blood liquid

    • Eliminates metabolic by-products

    • Regulates body temperature

    • Lubricates joints and mucous membranes

    • Aids digestion, prevents UTIs, moisturizes skin.

Page 9: Water in Our Food

  • Foods contain water; approximately 20% of water needs met through solid foods.

  • Digestion produces some water, contributing to about 10% of requirements.

Page 10: Water Intake Guidelines

  • Varies by gender, age, activity, pregnancy/breastfeeding:

    • 4-5 cups for children

    • 6-8 cups for adolescents

    • 8 cups for women, 9 for pregnant/lactating women

    • 10 cups for men

    • 1 cup = 250ml

Page 11: Protein Consumption

  • Underconsumption: Muscle weakness, fatigue, hunger.

  • Overconsumption: Weight gain, kidney disease.

Page 12: Carbohydrate Consumption

  • Underconsumption: Weight loss, fatigue, low fiber, constipation.

  • Overconsumption: Weight gain, obesity, dental caries.

Page 13: Fat Consumption

  • Underconsumption: Weight loss, inadequate fat-soluble vitamins.

  • Overconsumption: High cholesterol, weight gain, obesity, excess fat in the liver.