Exam 2 Flashcards
name some animal sources for protein
- meat
- eggs
- dairy products
name some of plant sources for protein
- grains
- nuts
- legumes
- soy
- quinoa
what are legumes
starchy plant seeds producing bean pods, including peas, peanuts, beans, soda beans, lentils
animal products are high in…
- protein
- iron
- zinc
- calcium
- saturated fat
- cholesterol
plant sources are rich in
- fibre
- -phytochemical
- mono unsaturated fats
- poly unsaturated fats
What is the RDA for protein?
0.8 g/kg of body weight for adults
When do you need higher volume of protein?
- infants
- children
- during pregnancy and lactation (breast feeding)
- after injury
- in athletes
What is the RDA for endurance athletes?
1.2 to 1.4 g/kg
What is the RDA for strength athlete.
1.2 to 1.7 g/kg
Name 2 supplements for protein.
- whey
- casein
Name tips for protein consumption.
- eat meat, dairy, veggies at mealtime (4-5 times per day)
- take whey pre & post exercise
- consume protein in food form 30-60 minutes after a whey protein supplement
- take casein before bed, in combination with a food containing lipids
How can we plan a diet for protein?
- put together a mixture of animal and plant protein foods that you could eat in a day, that would give you at least 1 g of protein per kg
in the past dieticians recommended for fat:
15 – 25% of total kcals from Lipids
the new recommendation is
is: 20 – 35% of total kcals from Lipids
what are the roles of fat
Provide texture, flavor, aroma to foods
•Provide energy
•Affect health positively and negatively
For endurance athletes, protein is used for:
- energy
- maintain blood glucose during endurance events
For strength athletes, protein is used for:
to provide raw materials needed for growth
What roles in the body does protein play?
- provides us with amino acids that build large complex molecules via anabolism
- need protein to overcome the effects of catabolism via anabolism
Why adopt a veggie heavy diet for protein?
- health
- religion
- personal ethics
- lower cost
What are the risks of a veggie heavy diet for protein?
amino acid, mineral, and B vitamin deficiency
healthy lipid needs can be met by consuming…
2 – 4 tablespoons of plant oil daily
what are the types of lipids
saturated and unsaturated
what are saturated lipids
Animal Fats (dairy & meat) Increases LDL cholesterol
what are unsaturated lipids
Plants… canola, olive, peanut, corn, soybean oils Nuts, seeds, avocados
Decreases LDL cholesterol
Improves HDL
what are phosolipids
Similar structure to triglycerides (built on glycerol)
Phospholipids exist throughout the body, particularly in the brain
They participate in fat digestion and play an important structural role in cell membranes
The body can make all the phospholipids it needs
so they are considered a ‘non essential’ lipid
what are the classes of lipids
Triglycerides/Fatty Acids
Phospholipids
Sterols (i.e. cholesterol)
what are fatty acids
Simplest form of lipids found in body (building blocks)
• Long chains of carbons with hydrogen• Saturated (saturated with hydrogen ions) i.e. solid – ‘animal’ fats
• Unsaturated (less saturated with hydrogen ions) i.e. liquid – ‘plant’ oils
what are triglycerides
contains glycerol and three fatty acids
what are phosolipids
Similar structure to triglycerides (built on glycerol)
Phospholipids exist throughout the body, particularly in the brain
They participate in fat digestion and play an important structural role in cell membranes
The body can make all the phospholipids it needs
so they are considered a ‘non essential’ lipid
the types of fatty acids in triglycerides determine their?
texture, taste, physical characteristics, and actions in the body
What does Omega 3 do?
- reduce inflammatory processes in body and blood clotting
- supports brain function
- benefits vision, immune system, skin, hair
- eases symptoms of depression, anxiety
What is the recommendation for omega 3?
1 g omega 3 supplement per day
What does omega 6 do (linolenic acid)?
- regulates blood pressure
- too much can increase blood clotting and inflammation
Recommendation to eat ___ servings of fish per week.
2
What does trans fats do to you?
- Increases LDL cholesterol (bad) & decreases HDL
(good) - Transfatty Acids… increases blood cholesterol even
more than saturated fat does! - This means they increase inflammation in the body as
well as the risk of CVD
what are sterols
Type of lipids with distinct ring structures in their chain Cholesterol: sterol made by the liver and consumed in the
diet
Present in animal cell membranes and in myelin
Used to make vitamin D and steroid hormones (e.g., estrogen, testosterone, cortisol)
Dietary sources: animal products
Plant sterols can reduce human cholesterol One of the leading risk factors for heart disease
essential fatty acids are…?
Omega 3 fatty acids - Fish (salmon, sardine), flaxseed, nuts We don’t get enough Omega 3s!
Omega 6 fatty acids - Grains, corn, grain fed beef & chicken We get plenty of Omega 6
what are the recommendations for lipids
Dieticians of Canada recommend: 20 - 35% of total kcals from lipids
Reduce ‘saturated’ fat to less than 10% of fat intake Unsaturated fats’ dominate fat sources in the diet: 90%+ Avoid ‘transfats’ and ‘hydrogenated oils’, altogether!
For a 2K–3K kcal/day; 400-1000 kcals from lipids Approximately 45–110 grams of fat per day
