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Complete Protein
- has all essential amino acids (good quality)
- animal proteins
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Incomplete Protein
plants
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How Vegetarians Get Protein
legumes (dried beans), peanut butter sandwich, rice and beans, tortilla and beans
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End Products of Proten Digestion
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Protein Needs
8 g/ kg body weight
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HDL
- high density lipoproteins
- healthy carriers of fat
- clean-up cholesterol and take to liver
- good
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LDL
- low density lipoproteins
- bad
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Hydrogenation
- adding hydrogens to unsaturated fats to make them saturated fats
- margarine
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Hydrogenation Bond
turn cis fats into trans fats
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Cis Fats
- natural
- hydrogens on same side of carbon chain
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Trans Fats
- flips hydrogens to opposite side of carbon chain
- bad
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Low Cholesterol
less than 20 mg
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Cholesterol Free
less than 2 mg
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Dietary Goals
- 30% total fat (10% sat, 10% poly, 10% unsat)
- 60% carbs
- 10% proteins
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Fat Digestion End Products
- monoglycerides
- glycerol
- fatty acids
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Foods Rich in Cholesterol
- milk
- cheese
- eggs
- meat
- animal products
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Calculating Total Fat
- 150g CHO, 15g fat, 4g protein
- 150g x 4 k/g = 600 kcals
- 15g x 9 = 135
- 4g x 4 = 16
- 600 + 135 + 16 = 751
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Calculating Nutrients in Grams
- 2400 kcals, 45% fat
- 2400 x .45 = 1080 kcals
- 1080/9 = 120g
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Soluble Fiber Benefits
- prevents heart disease (lowers cholesterol)
- increases stool moisture
- lowers glucose absorption
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Insoluble Fiber Benefits
- reduces risk of diverticulosis
- increase stool weight and frequency
- decreases transit time
- prevents constipation (hemorhoids)
- reduces risk of colon cancer
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Fiber Food Sources
- whole grains
- fruits
- veggies
- beans
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Sucrose
- glucose + fructose
- table sugar
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Fructose
- glucose + glucose
- fruit sugar
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lactose
- glucose + galactose
- milk sugar
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Glycogen
storage form of glucose in liver and muscles in limited amounts
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Monounsaturated Fat
- 1 double bond
- sources: olive, canola, peanut oil, avacados, nuts
- oleic fatty acid
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Saturated Fat
- no double bonds
- max # of hydrogens
- sources: coconut, palm, palm kernal oils
- steric fatty acid
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Polyunsaturated Fat
- sources: corn, cottonseed, flaxseed, safflower, sunfower, sesame seed, soybean, wheat germ
- linoleic, linolenic, arachidonic, EPA, DHA
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Omega 3's
- decrease platelet stickiness
- sources: tuna, salmon, anchovies, sardines
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Type 2 Diabetes
- insulin resistance
- typically overweight
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Whole Grain Parts
- bran: fiber, vitamins, minerals
- endosperm: starch, protein
- germ: fats, vitamins, minerals
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DRI
- dietary reference intake
- RDA, EAR, AI, UL
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RDA
- recommended dietary allowance
- based on age and gender
- intended for a group
- set a 98% of population (2 st. dev. above avg)
- intended for healthy people
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EAR
- estimated average requirements
- based on average
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AI
- adequate intake
- insufficient data
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UL
- tolerable upper level intake
- above is toxic
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Peristalsis
mechanical breakdown of food
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Energy
carbs, fats, protein
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Protein Digestion
if missing amino acid, digestion stops
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Glucose
- excess is stored as glycogen in liver and muscles
- if exceeds that, stored as fat
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Choosing a Margarine
- first ingredient = liquid oil
- soft in tub
- trans fat free
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Nutrient Density
- nutrient content in relation to calories
- nutrients should be higher
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Preventing Unsaturated Fat from Spoiling
- air-tight, non-metallic, container kept away from light and refrigerated
- antioxidants (BHA, BHT, vit. D)
- hydrogenation
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