Macronutrients

Introduction

• Presenter: Cathy from Level Up RN
• Topic: Macronutrients (Carbohydrates, Lipids, and Protein)
• Includes a quiz at the end

Carbohydrates

• Primary source of energy for the body
• Regulate: Blood glucose levels, insulin metabolism

Sources

• Vegetables, fruits, dairy products, whole grains

Types

• Simple Carbohydrates
  • Easy to digest, provide quick energy
  • Cause rapid increase in blood glucose
  • Examples: Fruit juice, honey, candy
• Complex Carbohydrates
  • Provide more fiber, take longer to digest
  • Cause a slower increase in blood glucose
  • Examples: Apples, brown rice, lentils

Glycogen

• Stored carbohydrate energy in liver and muscles
• Broken down and released via glycogenolysis when needed
• Important during extended periods without food intake

Fiber

• Benefits
  • Increases healthy bacterial growth in colon
  • Softens and bulks stool for easier defecation
  • Stabilizes blood glucose levels
  • Decreases risk for diverticulitis, hemorrhoids, colorectal cancer, coronary artery disease
• Recommendations: 38g/day for men, 25g/day for women

Lipids

• Main source of stored energy in the body
• Important for cell structure (phospholipid bilayer), temperature regulation, and organ protection

Sources

• Fats, oil, dairy, meat

Types

• Saturated Fats
  • Found in animal products
  • Increase LDL levels, risk for heart disease
• Trans Fats
  • Found in processed foods
  • Increase LDL, decrease HDL levels
  • Check for "partially hydrogenated oil" or "shortening" on labels
• Unsaturated Fats
  • Considered heart-healthy
  • Found in avocados, nuts, seeds, olive oil, vegetable oil

Cholesterol

• Types
  • LDL (Low-Density Lipoproteins): Bad cholesterol, "lousy"
  • HDL (High-Density Lipoproteins): Good cholesterol, "happy"
• Function: Needed for cell membranes, vitamin D, hormone synthesis, digestion
• Recommendations: <300mg/day (general), <200mg/day (high risk for heart disease)

Protein

• Functions: Tissue building and repair, immune functioning, energy
• Sources: Seafood, meat, poultry, eggs, soy, nuts, seeds, dairy products

Amino Acids

• Essential Amino Acids: 9, must be obtained from diet
• Non-Essential Amino Acids: 11, produced by the body

Types of Protein

• Complete Proteins: Contain all 9 essential amino acids (e.g., meat, soy)
• Incomplete Proteins: Lack one or more essential amino acids
• Complementary Proteins: Combining incomplete proteins to get all essential amino acids (e.g., rice and beans)

Protein Metabolism

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

Quiz

1. Stored carbohydrate energy in the liver and muscles? Glycogen
2. Main source of stored energy in the body? Lipids
3. Breakdown of protein for energy? Catabolism

Conclusion

• Encourage repetition for better retention
• Invite comments and suggestions for improvement