Chapter 6

Question 1

Positive Health Aspects of Vegetarian Diets

Answer 1

• Obesity
• Heart disease
• High blood pressure
• Cancer

Question 2

Positive Health Aspects of the Meat Eater’s Diet

Answer 2

Critical times in life:
Examples:
- Pregnancy and infancy
- Childhood
- Adolescence
- Aging and illness

Question 3

Food Protein: Fish

Answer 3

• Eat two servings a week
• Good source of protein and omega-3 fats. Reduce the risk of heart disease
• Good choices: mackerel, trout, salmon, and sardines
• Preparation: baking, broiling, grilling, or poaching

Question 4

Evaluating Protein and Amino Acid Supplements

Answer 4

Protein supplements DO NOT improve performance and are NOT effective for weight loss
There is no safe level of amino acid supplementation. Body designed to work with whole proteins

Question 5

Food Protein: Legumes & Nuts

Answer 5

• Meat alternatives - beans, lentils, and tofu
• Chickpeas, or black beans, chili in soup or salad
• Nuts and seeds (nut butter)
• Good sources of protein & MUFA (good fat)
• Great snacks and additions to salad, cereal, and yogurt
  Careful: high in fat and calories, so watch portion sizes 1/4 cup for nuts & seeds or 2 tbsp for nut butters

Question 6

What are complete proteins?

Answer 6

• Contain all the essential amino acids in proportions the body needs, best cooking methods
• Sources (animal foods, except gelatin, and eggs, quinoa, soybeans)

Question 7

Food Protein: Need and Quality

Answer 7

• DRI recommends 10%-35% of total energy
• Most adults need 0.8g of protein per kg of weight

Question 8

What are the importance of proteins

Answer 8

• The body needs protein daily to build new cells
• Protein turnover (breakdown-recovery-synthesis)

Question 9

What are proteins made out of?

Answer 9

• Organic molecules of amino acids
• 9 amino acids are essential and must come from food