Essential Nutrients Review

Which essential nutrients are considered MACROnutrients?

• Minerals

• Carbohydrates

• Proteins

• Vitamins

• Fats

Answer explanation

Your body needs these nutrients in larger amounts in order to function properly as MACRO MEANS LARGE.

Complex and Simple are the two different types of what macronutrient?

• Fats

• Carbohydrates

• Proteins

Answer explanation

This is the sugar in milk that some people have an intolerance to.

• Fructose

• Glucose

• Lactose

• Sucrose

Answer explanation

Lactose malabsorption is when a person cannot fully digest lactose. Unfortunately, the unpleasant side effects are gas, diarrhea, and bloating.

Which macronutrient is our main source of energy?

• Carbs

• Fats

• Proteins

Answer explanation

low carbs = low energy

balanced carbs = energy & focus

excess carbs --> get stored as fat

Proteins are made of what? HINT: It is two words and starts with an "a."

Answer explanation

The body...

• has the ability to produce all 20 amino acids so eating protein is just supplemental.

• can only produce 11 of the 20 essential amino acids. So it is important to eat proteins daily that contain the other 9 for optimal health.

• has to get all the essential amino acids from food daily by eating a good balance of proteins.

Answer explanation

The body cannot store amino acids. It can produce 11 of the 20 essential. So the other 9 must be consumed daily.

What percentage of your daily calories should come from protein sources?

• 1-5%

• 5-10%

• 10-15%

• 15-20%

Answer explanation

Most people eat TOO MUCH PROTEIN.

Many people who eat a lot of protein to gain muscle usually gain weight. Many foods high in protein are also high in fat. Weight gain can lead to what medical conditions?

• Hypertension (high blood pressure)

• High cholesterol

• Heart Disease

• Diabetes

Answer explanation

Many of these conditions are in the top 10 leading causes of death in the U.S. and are largely preventable.

This macronutrient is needed for healthy skin, healthy hair, normal growth, nerve function, production of certain hormones, and the absorption of certain vitamins.

• Carbs

• Proteins

• Fats

Answer explanation

Your body also needs a certain amount of fat to insulate from the cold, provide energy to the muscles, provide a layer of padding between skin and muscles, and to protect internal organs.

What percentage of your daily calories should come from fat?

• 10-20%

• 20-30%

• 30-40%

Answer explanation

Avoid trans fats and use olive or canola oil.