Macronutrients and Micronutrients Notes

Macronutrients

  • Definition: Nutrients providing energy; essential for growth and body maintenance.
  • Types:
    • Carbohydrates
    • Proteins
    • Lipids
  • Measurement: Grams; essential must be obtained from diet.

Carbohydrates

  • Function: Primary energy source; important for a healthy diet.
  • Recommended Amount:
    • RDA: 135 grams/day for adults.
    • Constitutes 45%-65% of total calories.
    • Provides 4 calories per gram.
Classification
  • Types:
    • Monosaccharides: Simple sugars (e.g., glucose, fructose).
    • Disaccharides: Two monosaccharides (e.g., sucrose, lactose).
    • Polysaccharides: Long chains (e.g., starch, cellulose).
  • Simple vs. Complex:
    • Simple: Rapid energy source (e.g., sugars).
    • Complex: Sustained energy (e.g., whole grains).
  • Healthy vs. Unhealthy Carbs:
    • Good Carbs: Whole grains, vegetables.
    • Bad Carbs: Processed foods, sugars.
Glycemic Index
  • Definition: Ranks carbs based on blood sugar effect.
  • High GI: Rapidly increases blood sugar; linked to health risks.
  • Low GI: Gradual impact; beneficial for long-term health.

Proteins

  • Function: Essential for growth, repair, and energy (4 kcal/g).
  • Recommended Amount: 50 grams/day.
Types
  • Complete Proteins: All essential amino acids (e.g., meat, dairy).
  • Incomplete Proteins: Lack one/more amino acids (e.g., beans, grains).
  • Complementary Proteins: Pairing incomplete proteins (e.g., rice and beans).
Deficiency
  • Consequences:
    • Marasmus: Severe malnutrition.
    • Kwashiorkor: Protein deficiency with characteristic physical symptoms.

Lipids

  • Definition: Group of compounds including fats and oils, insoluble in water.
  • Functions:
    • Energy storage.
    • Build cell membranes and insulation.
    • Aid in nutrient absorption.
Types and Sources
  • Types:
    • Simple Lipids: Triglycerides, fats, oils.
    • Complex Lipids: Phospholipids, glycolipids.
  • Sources:
    • Animal: Dairy, meat.
    • Vegetable: Cooking oils, nuts.
Deficiency and Excess
  • Deficiency: Can lead to growth issues, flaky skin.
  • Excess: Risk of obesity, digestive issues, ketosis.