1. What are the functions of Carbohydrates, proteins and Fats in the body?

List at least five

(5) functions for each macronutrient.

A. Carbohydrates a. Wound healing & tissue

a. Produce energy for the regeneration
body b. Creation of enzymes and
b. Energy storage (Glycogen) synthesis of hormones
c. Building macromolecules c. Oxygen and molecular
d. Sparing the breakdown of transport
muscle protein d. Protection via antibodies
e. Inhibits ketosis e. Maintaining structure and
motion of the body
B. Proteins

C. Fats
a. Energy storage (adipose tissue)
b. Insulation
c. Protection
d. Improve intestinal absorption / increased bioavailability
e. Aid in hormone regulation and facilitate the signaling of electrical impulses

(University of Hawai’i Manoa Food Science and Human Nutrition Program, 2018)

2. List at least five (5) each of the good food sources for Carbohydrates, Proteins and Fats.

A. Carbohydrates e. Legumes (e.g. lentils,

a. Whole grains (e.g. pure beans, peas, etc.)
oats, quinoa, brown rice,
(Gunnars, K., 2016)
etc.)
b. Tubers (e.g. potatoes, B. Proteins
sweet potatoes, etc.) a. Nuts and Seeds (e.g.
c. Vegetables almonds, walnuts,
d. Fruits (e.g. apples, sunflower, etc.)
bananas, etc.) b. Eggs
 c. Poultry (e.g. chicken, duck, e. Beans (e.g. chickpeas,
turkey) mongo, etc.)
d. Yoghurt
(The Nutrition Source, 2019)

C. Fats
a. Avocados
b. Nuts (e.g. cashew, peanuts, etc.)
c. Tofu
d. Soymilk
e. Fatty fish (e.g. salmon, tuna, sardines, etc.)

(Segal, R., 2019)

3. Define Lactose intolerance.

Lactose intolerance is the condition coined when people are unable to fully digest
the sugar in milk – lactose. A person’s inability to digest lactose is caused by the low
levels of lactase, the enzyme responsible for breaking down lactose, in their small
intestine. People suffering from lactose intolerance typically experience diarrhea,
flatulence, and bloating after consuming dairy products (Mayo Clinic, 2020).

4. What are the four (4) classes of fats and their importance for nutritional health?
a. Monounsaturated fats – considered to be a good type of fat, monounsaturated
fats help to reduce bad cholesterol levels in blood, help to develop and maintain
the body’s cells, and also provide vitamin E. These effects consequently help to
lower risk of heart disease.
b. Polyunsaturated fats – its nutritional benefits are similar to that of
monounsaturated fats with the addition of providing omega-6 and omega-3 fatty
acids. Both are essential fats that the body needs but cannot produce, so it relies
on obtaining them from our diet.
c. Saturated fats – these dietary fats raise your bad cholesterol and increase risk for
heart disease.
d. Trans fats – like saturated fats, trans fats increase bad cholesterol levels and
simultaneously lower good cholesterol levels. Consequently, it puts a person at
higher risk for heart disease and is also associated with type 2 diabetes.
 (American Heart Association, 2014)

5. Explain what adequate amounts of each of the essential amino acids are required for
protein synthesis.

Essential amino acids are those amino acids that the body cannot create and
therefore must obtain from our diet. There are nine essential amino acids, namely:
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan,
and valine. The recommended dietary allowance of each essential amino acid for an
average adult is as follows: 14 mg/kg/day of histidine, for isoleucine 19 mg/kg/day is
recommended, while 42 mg/kg/day required of leucine, we also need 38 mg/kg/day of
lysine, 19 mg/kg/day of methionine and cysteine, 33 mg/kg/day of phenylalanine and
tyrosine, 20 mg/kg/day of threonine, 5 mg/kg/day of tryptophan, and lastly, 24 mg/kg/day
of valine (Institute of Medicine of the National Academies, 2005).

6. Distinguish between high quality and low quality protein. List at least five (5) of the
sources of high quality and low quality protein.

a. High Quality Protein – so b. Low Quality Protein –

called “high quality” proteins meanwhile, “low quality”
actually refer to complete proteins are those proteins
proteins, or proteins that that do not contain all
contain all 9 of the essential essential amino acids. In
amino acids. Some examples other words, these are
of good high quality protein incomplete proteins. Some
sources are: sources of incomplete
 Seafood proteins include:
 Poultry  Vegetables
 Eggs  Whole grains
 Dairy products  Seeds
 Red meat  Legumes
 Peanut butter
(ProPortion Foods, 2017)

7. What are the effects of excessive and deficient intakes of each of the macronutrients?
Firstly, excessive intake of carbohydrates would effectively place a large
metabolic load on the body. The body then constantly has high levels of blood sugars to
process over time, leading to weight gain, poor metabolic health, and an increased risk
 of heart disease. Meanwhile, carbohydrate deficiency leads the body to utilize proteins
and fats for energy. The body enters into a state of ketosis wherein the body switches to
fat as fuel for the body (University of Chicago Medicine, 2012).
Second, intake of excessive amounts of protein can lead to a higher risk of
kidney stones, heart disease, cancer, and calcium loss. Additionally, excess protein is
usually stored as fat so it may also lead to weight gain over time (Harvard Health, 2018).
On the other hand, protein deficiency has been associated with Kwashiorkor, Marasmus,
edema or dropsy, impaired mental health, organ failure, wasting of muscle tissue, and
weakened immune system (Khan, et al., 2017).
Thirdly, excessive intake of fats most notable leads to weight gain and increased
levels of cholesterol. As a result, this contributes to heart disease over time.
Furthermore, too much intake of trans fats has also been associated with insulin
resistance, which can be a step towards developing diabetes (Tremblay, 2018).
Meanwhile, deficient fat intake means deficient intake of omega 3 fatty acids as well. As
such, this type of diet also contributes to health problems such as vitamin deficiency,
vision problems, heart problems, and mood problems (McLaughlin, 2018).

8. Compare and contrast protein-energy malnutrition: Kwashiorkor VS Marasmus. Provide

pictures.

Kwashiorkor Marasmus

Figure 1 Child with

Kwashiorkor Figure 2 Child with Marasmus
 It is
 Caused by protein and calorie
caused by protein malnutrition
malnutrition
 Usually occurs in children between 6
 More common in infants under 1 year of
months and 3 years of age
age
 Children who have been weaned off of
 Body breaks down muscle protein for
breast milk with no access to protein-
 rich food are at increased risk.
 Ascites is prominent
 Pedal edema (swelling of the feet) is a
characteristic
 Liver malfunctions and becomes fatty
due to an inability to release fatty acids
and process incoming lipids
 Lethargy and mental apathy is present
 There is an inability to grow or gain
weight
 Severe diarrhea is present
 There is poor skin health
energy resulting to tissue and muscle
wasting; “broomstick” extremities.
 Stomach shrinkage occurs and
appearance is extremely thin
 Fatty liver is absent
 There is noticeable loss of
subcutaneous fat
 Child is alert and irritable
 Growth is also stunted
 Dehydration and chronic diarrhea are
common
 Poor skin health can be noted

References:

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Gunnars, K. (2016). Good Carbs, Bad Carbs - How to Make the Right Choices. Retrieved July
16, 2020, from https://www.healthline.com/nutrition/good-carbs-bad-carbs

Hansen, K. (2016, July 22). Kwashiorkor and Marasmus: What's the Difference? Retrieved July
17, 2020, from https://www.healthline.com/health/kwashiorkor-and-marasmus

Harvard School of Public Health. (2019, May 22). Carbohydrates. Retrieved July 16, 2020, from
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

The Healthy Eating Hub. (2018). Nutrition: All About Carbs. Retrieved July 17, 2020, from
https://www.hri.org.au/health/your-health/nutrition/all-about-carbs

Institute of Medicine of the National Academies. (2005). RDA and EAR recommendations for
essential amino acids. Retrieved July 17, 2020, from https://globalrph.com/rda-and-ear-
recommendations-for-essential-amino-acids/

Khan A, Khan S, Jan AA, et al. Health complication caused by protein deficiency. J Food Sci
Nutr. 2017;1(1):1-2
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https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-
20374232

McLaughlin, A. (2018, November 28). Harmful Effects of Ingesting Too Little Fat. Retrieved July
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MedBullet. (2019, January 30). Kwashiorkor and Marasmus. Retrieved July 17, 2020, from
https://step2.medbullets.com/nutrition/121591/kwashiorkor-and-marasmus

Physiopedia. (n.d.). Kwashiorkor. Retrieved July 17, 2020, from https://www.physio-

pedia.com/Kwashiorkor

ProPortion Foods. (2017, October 13). Protein Quality Matters. Retrieved July 16, 2020, from
http://www.proportionfoods.com.au/protein-quality-matters/

Publishing, H. (2018, May). When it comes to protein, how much is too much? Retrieved July
17, 2020, from https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-
too-much

Roland, J. (0180, October 01). Marasmus: Symptoms, Treatment, and More. Retrieved July 17,
2020, from https://www.healthline.com/health/marasmus

Segal, R. (2019). Choosing Healthy Fats. Retrieved July 16, 2020, from
https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

Tremblay, S. (2018, December 06). Health Risks Associated With Excessive Intake of Fats and
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University of Chicago Medicine. (2012). What is Carbohydrate deficiency? Retrieved July 17,
2020, from https://www.cureceliacdisease.org/faq/what-is-carbohydrate-deficiency/