Macronutrients Overview

Introduction

• Presented by Cathy from Level Up RN.
• Focus on macronutrients: carbohydrates, lipids, and proteins.
• Includes a quiz at the end for knowledge check.
• Encouragement to subscribe and share with classmates.

Carbohydrates

• Primary source of energy

  • Controls blood glucose and insulin metabolism.

• Food sources: Vegetables, fruits, dairy, whole grains.

• Types of Carbohydrates:

  • Simple Carbohydrates: Easy to digest, quick energy, rapid blood glucose increase.
    • Examples: Fruit juice, honey, candy.
  • Complex Carbohydrates: More fiber, slower digestion, gradual blood glucose increase.
    • Examples: Apples, brown rice, lentils.

• Glycogen

  • Stored carbohydrate energy in liver and muscles.
  • Released through glucogenolysis when needed.

• Fiber

  • Health benefits:
    • Increases healthy bacterial growth.
    • Softens and bulks stool.
    • Stabilizes blood glucose.
    • Reduces risk for diverticulitis, hemorrhoids, colorectal cancer, coronary artery disease.
  • Recommended intake: 38g/day for men, 25g/day for women.

Lipids

• Main source of stored energy

  • Important for cell structure, temperature regulation, and organ protection.
  • Found in fats, oils, dairy, meat.

• Types of Fats:

  • Saturated Fats: Increase LDL, risk of heart disease.
    • Found in animal products.
  • Trans Fats: Increase LDL, decrease HDL.
    • Found in processed foods.
    • Look for partially hydrogenated oils on labels.
  • Unsaturated Fats: Heart-healthy.
    • Found in avocados, nuts, seeds, olive and vegetable oils.

• Cholesterol

  • Important for cell membrane, vitamin D, hormone synthesis, digestion.
  • LDL (Low-Density Lipoproteins): Bad cholesterol.
  • HDL (High-Density Lipoproteins): Good cholesterol.
  • Recommended cholesterol intake: <300mg/day, <200mg/day for high-risk individuals.

Proteins

• Importance

  • Needed for tissue building, repair, immune function, energy.
  • Found in seafood, meat, poultry, eggs, soy, nuts, seeds, dairy.

• Amino Acids

  • 9 essential (must be obtained from diet), 11 non-essential (produced by the body).
  • Complete proteins contain all essential amino acids (animal sources, soy).
  • Incomplete proteins lack one or more essential amino acids.
  • Complementary proteins can be eaten together to provide all essential amino acids (e.g., rice and beans).

• Protein Metabolism

  • Anabolism: Assembling amino acids to create proteins.
  • Catabolism: Breaking down proteins for energy.
  • Nitrogen Balance: Balance between anabolism and catabolism.
    • Positive Nitrogen Balance: Protein synthesis exceeds breakdown (growth spurts, pregnancy).
    • Negative Nitrogen Balance: Protein breakdown exceeds synthesis (starvation, severe injuries).

Quiz Questions

1. What do you call stored carbohydrate energy in the liver and muscles?
   • Answer: Glycogen.
2. Which macronutrient is the main source of stored energy in the body?
   • Answer: Lipids.
3. What do you call the breakdown of protein for energy?
   • Answer: Catabolism.

Conclusion

• Encouragement to review the video and use repetition for learning.
• Invitation to subscribe, like, comment, and share the content.