Macronutrients PPT 1416he

Macronutrients
www.foodafactoflife.org.uk © Food – a fact of life 2019

Learning Objectives:
a. Identify the functions and

classifications of
macronutrients:
carbohydrates, fats and
ptoteins; and
b. Plan meals requiring each of
the macronutrients
DEFINITION OF MACRONUTRIENT
• Macronutrients are nutrients that the body
needs in large amounts for growth, energy,
and health.
• They are essential nutrients, meaning the bod

y cannot make them or enough of them on its
own

Introduction
Food is eaten and digested in the body to allow the absorption of energy and nutrients.
There are two different types of nutrients:
• macronutrients;
• micronutrients.
Macronutrients provide energy and these include:

• carbohydrate;
• protein;
• fat.
Macronutrients are measured in grams (g).

3 MAIN MACRONUTRIENTS:
•CARBOHYDRATES
•FATS
•PROTEINS
CARBOHYDR
ATES
• are macronutrients and are one of
the three main ways by which our
body obtains its energy.
• hey are called carbohydrates as
they comprise carbon, hydrogen
and oxygen at their chemical level.
• are biological molecules made of
carbon, hydrogen, and oxygen in a
ratio of roughly one carbon atom
to one water molecule (H2OH2O)
• are essential nutrients which
include sugars, fibers and starches.
Carbohydrate
The two types main of carbohydrate that provide

dietary energy are starch and sugars. Dietary fibre
is also a type of carbohydrate.
Starchy carbohydrate is an important source of

energy.
One gram of carbohydrate provides 3.75kcal/16kJ

energy.
One gram of fibre provides 2kcal/8kJ energy.

Structure of carbohydrate
All types of carbohydrate are compounds of carbon, hydrogen and

oxygen.
They can be classified in many different ways. One common way

is according to their structure.
They can be divided into three main groups according to the size
of the molecule.

Monosaccharides
These are the simplest carbohydrate molecules.
Examples of monosaccharides are:
• glucose;
• fructose;
• galactose.

MONOSACCHARIDES
• Monosaccharides are the smallest carbohydrate molecules.
They cannot be broken down into simpler carbohydrates, so
they are also called simple sugars.
• Examples of monosaccharides include glucose, fructose,
ribose, xylose, and mannose.
• The two main functions of monosaccharides in the body are
energy storage and as the building blocks of more complex
sugars that are used as structural elements.
• Monosaccharides are crystalline solids that are soluble in
water and usually have a sweet taste. www.foodafactoflife.org.uk © Food – a fact of life 2019
THREE EXAMPLES OF MONOSACCHARIDE:
1. GLUCOSE (DEXTROSE)
- one of a group of carbohydrates
known as simple sugars
- (from Greek glykys; “sweet”) has
the molecular formula C6H12O6.
- It is the source of energy in cell
function, and the regulation of its
metabolism is of great
importance.
2. FRUCTOSE
- is also known as “fruit sugar” because it
primarily occurs naturally in many fruits.
- It also occurs naturally in other plant foods
such as honey, sugar beets, sugar cane and
vegetables.
- Fructose is the sweetest naturally occurring
carbohydrate and is 1.2–1.8 times sweeter
than sucrose (table sugar).

3. GALACTOSE
- It is usually found in nature
combined with other sugars, as,
for example, in lactose (milk
sugar).
- Galactose is also found in complex
carbohydrates (see polysaccharide
) and in carbohydrate-containing
lipids called glycolipids, which
occur in the brain and other
nervous tissues of most animals.
Disaccharides (Double Sugar)
These sugars are formed when two monosaccharide
molecules join together with the removal of one molecule of
water.
• They must be changed to simple sugars by hydrolysis
before they can be absorbed.
Examples of disaccharides are:
• sucrose (glucose + fructose);

• lactose (glucose + galactose);
• maltose (glucose + glucose).
Monosaccharides and disaccharides are collectively termed

as ‘sugars’.

Polysaccharides
These are made up of many monosaccharide molecules (usually

glucose), joined together.
Examples of polysaccharides are:
• starch;
• glycogen (the form in which

glucose is stored in the body);
• components classified as
dietary fibre.
Carbohydrate in the diet
Carbohydrate is the only dietary source of glucose, an important fuel for the body,
providing 4kcal/17kJ per gram.
The body’s tissues require a constant supply of glucose, which is used as a fuel.
We can store a small supply of glucose, in the form of glycogen. We can also make it,
in the body, from protein; however, this is not the best use of protein, which should
mainly be used for growth and repair of body tissues.
Dietary fibre also makes a small contribution to energy as it is digested in the large
bowel by the resident bacteria into short chain fatty acids, providing 2kcal/8kJ per
gram.
Sources of carbohydrate
Starch is found in bread, potatoes, rice, pasta, breakfast cereals,

yam, cassava and other starchy food.
Can you give some other examples of sources of starch in

the diet?
Cereal and cereal products are the main source of carbohydrate

for adults in Britain (including 18% of carbohydrate coming from
bread).

Sugars
Sugars can be divided into intrinsic sugars and extrinsic sugars.
Intrinsic sugars
• These are within the cellular structure of the food, e.g. in whole fruit or vegetables.
Extrinsic sugars
• These sugars are not bound within the cellular structure of the food, e.g. the lactose
in dairy products.
• Honey and table sugar are also examples. These are referred to as 'Free sugars’
which replaced the term Non Milk Extrinsic Sugars.
Free sugars are defined as; ‘all monosaccharides and disaccharides added to foods
by the manufacturer, cook, or consumer, plus sugars naturally present in honey,
syrups, and fruit juices’.
Carbohydrate per 100 grams
Which of the following providesthe largest amount of carbohydrate per 100g?

Food (per 100g) g
Brown rice, boiled 29.2
Spaghetti, white 31.5
Wholemeal bread 42.0
Baked potato, with skin 22.6
Peas, boiled 10.0
Honey
76.4
Banana
20.3
Raisins
69.3
Recommendations on carbohydrate
Base your meals on starchy food as these are good sources of starchy carbohydrate
which is an important source of energy.
Around 50% of dietary energy should come from carbohydrate (starch and sugars
combined).
The Scientific Advisory Committee on Nutrition (SACN) has updated their

recommendations so that no more than 5% of dietary energy should come from free
sugars.
Frequent consumption of sugar-containing food, particularly between meals, can

increase the chance of tooth decay, especially in those with poor dental hygiene.
DIETARY FIBER
• Dietary fiber, also known as roughage

or bulk, includes the parts of plant
foods your body can't digest or
absorb. Unlike other food
components, such as fats, proteins or
carbohydrates — which your body
breaks down and absorbs — fiber
isn't digested by your body. Instead,
CLASSIFICATION
OF FIBER
- SOLUBLE FIBER
- UNSOLUBLE FIBER

SOLUBLE
FIBER
• As soluble fiber dissolves,
it creates a gel that may
improve digestion in a
number of ways.
• dissolves in water
• It may reduce blood
cholesterol and sugar.
• It helps your body
improve blood glucose
control, which can aid in
reducing your risk for
diabetes.

INSOLUBLE
FIBER
• insoluble fiber doesn’t dissolve in water.
It includes plant cellulose and
hemicellulose.
• attracts water into your stool, making it
softer and easier to pass with less strain
on your bowel.
• Insoluble fiber can help promote bowel
health and regularity.
• It also supports insulin sensitivity, and,
like soluble fiber, may help reduce your
risk for diabetes.

KETOSIS

Protein
Protein is made up of building blocks called amino acids. There are 20 different amino
acids found in proteins from plants and animals, 8 of these have to be provided by the
diet. These are called essential amino acids, which cannot be made by the human
body.
The essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine,
threonine, tryptophan and valine.
In young children, additional amino acids, e.g. histidine and tyrosine, are sometimes
considered to be essential (or ‘conditionally essential’) because they may be unable to
make enough to meet their needs.

Protein quality
The biological value or ‘quality’ of the protein depends on the

amount of essential amino acids that are present.
Protein from animal sources provides good amounts of all the

essential amino acids needed by the body and have a higher
biological value or ‘quality’ than protein from plant sources.
This is because the pattern of amino acids in animal cells is

similar to the pattern in human cells.

Sources of protein
Animal sources: Plant sources:

• meat; • soya;
• poultry; • nuts;
• fish; • seeds;
• eggs; • pulses, e.g. beans, lentils;
• milk; • mycoprotein.
• dairy food.

Protein complementation
Different food contains different amounts and

combinations of amino acids. Vegans and vegetarians
can get all the amino acids they need by combining
different protein types at the same meal.
This is known as protein complementation.
Can you think some of some examples of protein

complementation?
• rice and peas;
• beans on toast;
• hummus and pitta bread;
• bean chilli served with rice.
Protein in the diet
• Protein provides amino acids, some of which we cannot make ourselves and so
need to get from our diet.
• It is needed for normal growth and maintenance of health.
• It provides energy.
• It is needed for growth and maintenance of normal muscles and maintenance of
healthy bones.
Protein is the second highest compound in the body, following water. A large
proportion of protein is in muscle. Protein is also present in skin and blood.

Recommendation on protein
Adults and children should eat a moderate amount of protein food each day.
If protein comes mainly from plant sources, it is important to make sure that different types
are eaten.
For people not on a weight-reducing diet, around 15% of dietary energy should come from
protein.
The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram bodyweight per
day in adults. This equates to around 56g per day of protein for the average man and 45g
per day of protein for the average women.
Some people, including athletes and older people may benefit from consuming more protein.
Fat
Fat is made up of fatty acids attached to a glycerol molecule backbone.

This is called a triacylglycerol (or triglyceride).
Depending on their chemical structure, fatty acids are often classified
as:
• saturated fatty acids (also known as ‘saturated fat’ or ‘saturates’);
• monounsaturated fatty acids;
• polyunsaturated fatty acids (omega-3, omega-6 and omega-9).
The structure of the fatty acids determines:

• their effect on our health;
• their characteristics, e.g. melting point and digestibility.

Fat
Fat is found in most food groups and fat-containing food

usually provide a range of different fatty acids.
So, even foods with a high saturated fat content, e.g.

butter, also provide some monounsaturates and
polyunsaturates.
But in simple terms, foods are often categorised by the

dominant type of fatty acid.

Fat
For example, butter is often described as a ‘saturated fat’ because it

has more saturated fatty acids than unsaturated fatty acids.
Most vegetable oils are described as ‘unsaturated fats’ as they have

more mono and polyunsaturated fatty acids than saturated.
Most saturated fats are solid at room temperature and tend to come
from animal sources.
Most unsaturated fats are liquid at room temperature and are usually
vegetable fats.

Functions of fat
Fat:
• provides essential fatty acids that the body cannot make itself –
these are important components of cell membranes including those
in the brain and nervous system;
• is a component of hormones, which control biochemical reactions
inside cells;
• carries the fat-soluble vitamins A, D, E and K in the diet;
• cushions the major organs in the body;
• provides a concentrated source of energy at 9kcal/37kJ of energy
per gram. Food that contain a lot of fat provide a lot of energy.

Saturated fatty acids
Eating too much food high in fat, especially saturated fat, can have adverse effects on
health. There is good evidence that replacing saturated fats with unsaturated fats can
help lower cholesterol, a risk factor for coronary heart disease.
Food high in saturated fat include:
• fatty cuts of meat;
• skin of poultry;
• butter;
• hard cheese;
• biscuits, cakes and pastries;
• chocolate.

Unsaturated fatty acids
Replacing saturated fatty acids in the diet with mono- or

polyunsaturated fatty acids is associated with benefits to heart health.
Food high in monounsaturated fatty acids include:

• edible oils especially olive oil;
• avocados;
• nuts.
This type of fat is also found in meat and milk.

Polyunsaturated fatty acids
Food high in polyunsaturated fatty acids include:

• edible oils especially sunflower oil;
• seeds;
• margarine;
• spreadable fats made from vegetable oils and oily fish.

Polyunsaturated fatty acids
The most common types of polyunsaturated fatty acids are

omega 3 and omega 6 (also known as n-3 and n-6).
We need to include both types in our diets. One member of

each of these two families is known as an essential fatty acid
as we cannot make it in the body, which help to reduce blood
cholesterol levels.
They also have a number of other functions in growth,

development and health.

Essential fatty acids
The richest dietary source of the long-chain omega 3 fatty acids is

oily fish, therefore a weekly serving is recommended.
They are also present in the meat or eggs of animals fed with diets
enriched with omega 3 fatty acids, but in smaller amounts
compared with oily fish.
The main sources of omega 6 fatty acids are vegetable oils and
spreads made from them.

Recommendations on fat
Total fat should contribute no more than 35% of food energy. No more than 11% of food
energy should come from saturated fatty acids and no more than 2% of food energy
should come from trans fats.
Average total fat intake of UK adults is now within the recommended level. But intakes of
saturated fat are currently too high: average intakes for adults is 12.5% of food energy.
Recommendations Current mean intake in
adults
Total fat Not more than 35% of 34.7% food energy
food energy
Saturated fat Not more than 11% of 12.5% food energy

food energy

Summary
Energy is provided by the macronutrients: carbohydrate, protein and fat in varying

amounts.
All macronutrients are important for different functions.
There are government recommendations on how much these are needed.

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Macronutrients
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Macronutrients

www.foodafactoflife.org.uk © Food – a fact of life 2019

a. Identify the functions and

• They are essential nutrients, meaning the bod

www.foodafactoflife.org.uk © Food – a fact of life 2019

Macronutrients provide energy and these include:

www.foodafactoflife.org.uk © Food – a fact of life 2019

The two types main of carbohydrate that provide

Starchy carbohydrate is an important source of

One gram of carbohydrate provides 3.75kcal/16kJ

One gram of fibre provides 2kcal/8kJ energy.

All types of carbohydrate are compounds of carbon, hydrogen and

They can be classified in many different ways. One common way

www.foodafactoflife.org.uk © Food – a fact of life 2019

Examples of monosaccharides are:

www.foodafactoflife.org.uk © Food – a fact of life 2019

www.foodafactoflife.org.uk © Food – a fact of life 2019

Examples of disaccharides are:

• sucrose (glucose + fructose);

Monosaccharides and disaccharides are collectively termed

www.foodafactoflife.org.uk © Food – a fact of life 2019

These are made up of many monosaccharide molecules (usually

Examples of polysaccharides are:

• glycogen (the form in which

Starch is found in bread, potatoes, rice, pasta, breakfast cereals,

Can you give some other examples of sources of starch in

Cereal and cereal products are the main source of carbohydrate

www.foodafactoflife.org.uk © Food – a fact of life 2019

Sugars can be divided into intrinsic sugars and extrinsic sugars.

Which of the following providesthe largest amount of carbohydrate per 100g?

The Scientific Advisory Committee on Nutrition (SACN) has updated their

Frequent consumption of sugar-containing food, particularly between meals, can

• Dietary fiber, also known as roughage

www.foodafactoflife.org.uk © Food – a fact of life 2019

www.foodafactoflife.org.uk © Food – a fact of life 2019

www.foodafactoflife.org.uk © Food – a fact of life 2019

www.foodafactoflife.org.uk © Food – a fact of life 2019

www.foodafactoflife.org.uk © Food – a fact of life 2019

The biological value or ‘quality’ of the protein depends on the

Protein from animal sources provides good amounts of all the

This is because the pattern of amino acids in animal cells is

www.foodafactoflife.org.uk © Food – a fact of life 2019

Animal sources: Plant sources:

www.foodafactoflife.org.uk © Food – a fact of life 2019

Different food contains different amounts and

This is known as protein complementation.

Can you think some of some examples of protein

www.foodafactoflife.org.uk © Food – a fact of life 2019

Fat is made up of fatty acids attached to a glycerol molecule backbone.

The structure of the fatty acids determines:

www.foodafactoflife.org.uk © Food – a fact of life 2019

Fat is found in most food groups and fat-containing food

So, even foods with a high saturated fat content, e.g.

But in simple terms, foods are often categorised by the

www.foodafactoflife.org.uk © Food – a fact of life 2019

For example, butter is often described as a ‘saturated fat’ because it

Most vegetable oils are described as ‘unsaturated fats’ as they have

www.foodafactoflife.org.uk © Food – a fact of life 2019

www.foodafactoflife.org.uk © Food – a fact of life 2019

www.foodafactoflife.org.uk © Food – a fact of life 2019

Replacing saturated fatty acids in the diet with mono- or

Food high in monounsaturated fatty acids include: