1. What are the three main types of macronutrients and what are their functions in the body? Provide

examples of food sources for each type.

- The three main types of macronutrients are carbohydrates, proteins and fats. Carbohydrates provide energy

for the body, proteins are essential for growth and repair of tissues, and fats help with hormone production

and absorption of fat-soluble vitamins. Examples of food sources for carbohydrates are bread, rice, pasta,

fruits and vegetables. Examples of food sources for proteins are meat, eggs, dairy products, beans and nuts.

Examples of food sources for fats are butter, oil, cheese, nuts and seeds.

2. What is the difference between simple and complex carbohydrates? How do they affect blood glucose

levels and insulin response?

- Simple carbohydrates are sugars that are quickly digested and absorbed by the body, such as glucose,

fructose and sucrose. Complex carbohydrates are starches and fibers that take longer to digest and absorb,

such as amylose, amylopectin and cellulose. Simple carbohydrates cause a rapid rise and fall in blood

glucose levels and insulin response, which can lead to hunger, cravings and energy fluctuations. Complex

carbohydrates cause a more gradual and steady change in blood glucose levels and insulin response, which

can help with satiety, blood sugar control and energy balance.

3. What are the essential amino acids and why are they important for protein synthesis? How can

vegetarians and vegans meet their protein needs?

- The essential amino acids are the ones that the body cannot synthesize on its own and must obtain from

food. They are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and

valine. They are important for protein synthesis because they are the building blocks of proteins and each

one has a specific role in the structure and function of proteins. Vegetarians and vegans can meet their

protein needs by consuming a variety of plant-based proteins that complement each other in terms of amino

acid profile, such as grains, legumes, nuts and seeds.

4. What are the two main types of fats and how do they differ in their chemical structure and health effects?

Give examples of food sources for each type.

- The two main types of fats are saturated and unsaturated fats. Saturated fats have no double bonds between

the carbon atoms in their fatty acid chains, which makes them solid at room temperature. Unsaturated fats

have one or more double bonds between the carbon atoms in their fatty acid chains, which makes them

liquid at room temperature. Saturated fats tend to raise blood cholesterol levels and increase the risk of

cardiovascular diseases. Unsaturated fats tend to lower blood cholesterol levels and reduce the risk of

cardiovascular diseases. Examples of food sources for saturated fats are animal products such as meat,

butter, cheese and cream. Examples of food sources for unsaturated fats are plant oils such as olive, canola

and sunflower oil, as well as fish oils such as salmon, tuna and sardines.