Flashcard: Mastering Healthy Macronutrients — 20 carte

Macronutrients — definition?

Fats, carbs, and proteins for energy and growth.

Recommended macronutrient ratios?

45-65% carbs, 10-35% protein, 20-35% fats.

Carbohydrates — role?

Main energy source for the body.

Sugars — subset of?

Carbohydrates providing quick energy.

Good carbs — examples?

Whole grains, fruits, vegetables, legumes.

Bad carbs — examples?

Refined grains, sweets, sugary drinks.

Fats — types?

Saturated, monounsaturated, polyunsaturated, trans.

Saturated fats — source?

Butter, red meat, cheese.

Trans fats — effect?

Raise LDL, lower HDL, increase heart risk.

Healthy fats — examples?

Olive oil, nuts, fish, seeds.

Cholesterol — function?

Builds cell membranes, hormone production.

LDL — nickname?

Bad cholesterol.

HDL — nickname?

Good cholesterol.

Fiber — types?

Soluble and insoluble.

Soluble fiber — benefits?

Lowers cholesterol, stabilizes blood sugar.

Insoluble fiber — benefits?

Promotes digestion, prevents constipation.

Calorie — definition?

Energy needed to raise 1g water by 1°C.

Energy balance — equation?

Calories consumed vs. burned.

Glycemic Index — purpose?

Ranks carbs by blood sugar impact.

Glycemic Load — what?

GI times carb amount per serving.