2 Macronutrients Free Online FlashCards

What are macronutrients?

Macronutrients are nutrients the body needs in relatively large amounts. Carbohydrates, proteins, and fats provide energy; water is essential but supplies no calories.

How do simple and complex carbohydrates differ?

Simple carbohydrates include sugars; complex carbohydrates include starches, which are chains of sugar units.

What fuel can many carbohydrates become, and how much energy do they provide?

Many carbohydrates are broken down into glucose, an important fuel for cells. Carbohydrates provide about $4$ kilocalories per gram.

What does the body use amino acids for?

The body uses amino acids to build and repair tissues and to make enzymes, hormones, antibodies, and other proteins.

What makes an amino acid essential?

Essential amino acids are ones the body cannot make in sufficient amounts, so they must come from food.

What is the protein RDA for healthy adults?

For healthy adults, the protein Recommended Dietary Allowance is $0.8$ grams per kilogram of body weight per day; individual needs vary.

What is the structure of a triglyceride?

Most food fat is triglyceride: a molecule of glycerol attached to three fatty acids.

What are key functions of dietary fat?

Fat provides about $9$ kilocalories per gram. It also helps form cell membranes, stores energy, insulates the body, and supports absorption of vitamins A, D, E, and K.

What is one practical way to favor unsaturated fats?

Oils, nuts, seeds, avocados, and fatty fish provide unsaturated fats. Replacing foods high in saturated fat with these sources is a practical choice.

What vital processes does water support?

Water supports chemical reactions, transports nutrients and waste, regulates temperature, and helps maintain blood volume.

What are the adult Adequate Intakes for total water?

Adequate Intakes for total water are $3.7$ liters daily for adult men and $2.7$ liters for adult women. These are reference values, not individual prescriptions.

How do soluble and insoluble fiber differ?

Soluble fiber holds water and can form a gel during digestion. Insoluble fiber adds bulk to stool.