fat and protein requirements Flashcards
lipids perform many functions including
provision of energy
transportation of molecules in blood
storage of nutrient and vitamins
conduction canals in the NS
formation of hormones
protect organs
regulate body temp
communication of energy needs
formation of cell membranes
monounsaturated fat
healthy and does not increase the risk for heart disease
polyunsaturated fat
healthy and provides important psychological benefits; includes essential omega-3 and omega-6 fatty acids
saturated fat
important physiological roles, unhealthy when consumed above 10% calories as it can increase risk for heart disease
trans fat
unhealthy manufactured form used to improve the floor or consistency of natural fats in a product
known to significantly increase risk for heart disease so the goal is <1% total calories
which fat should be avoided
trans
monounsaturated fat examples
avocados, canola oil, olive oil, peanut oil, other nuts
polyunsaturated fat examples
safflower oil
sunflower oil
corn oil
cottonseed oil
soybeans
fish
saturated fat examples
whole milk, cream
ice cream, cheese
butter, lard, palm oil
palm kernel
coconut oil
cocoa butter
red meat
dietary cholesterol: body produces about ____% of daily needs
70
previous RDR for cholesterol was ____, but now it is ____
300mg/day
no limit, unless have heart disease
dietary cholesterol functions to
form membranes, hormones, and bile; precursor for vitamin D
cholesterol rich foods
eggs, red meat, shellfish, fast-food products
trans fats re present in ____ foods
processed
CDC estimates ____ deaths from heart disease annually are due in part to trans fat intake
30,000
trans fats have a profound effect on the blood lipid profile and health by
increasing LDL cholesterol
increase serum triglycerides
reducing HDL cholesterol
increase risk for HD
it is recommended to keep total fat intake to ___% of total calories
30
fat goal is to get ___% from monounsaturated fats, ___% from polyunsaturated, and ___ % from saturated
> 50
about 30
no more than 10
determining need considerations for fat intake
___% physician approved
___% weight loss
___%healthy
___% endurance athlete
20
20-25
25-30
35
daily caloric need x recommended percentage of fat in the diet =
calories of fat in diet
calories of fat in diet / 9cal/g =
grams of fat in the diet
grams of fat in diet / kg of body weight =
grams of fat per kg of bodyweight
protein serves as
thousands of bodily processes
proteins are comprised of
amino acids
non-essential amino acids
produced within the body
essential amino acids
nine amino acids that cannot be produced within the body and must be consumed in the diet
5 nonessential amino acids
alanine, asparagine, aspartate, glutamate, serine
6 conditionally essential amino acids
arginine, cysteine, glutamine, glycine, proline, tyrosine
9 essential amino acids
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
complete protein
contain adequate quantities of all nine essential amino acids
examples of complete protein
meat, chicken, fish, eggs, milk, soy, quinoa
incomplete protein
lack one or more of the essential amino acids
examples of incomplete protein
beans, seeds, nuts, vegetables and grains
protein serves to optimize
recovery from training but cannot efficiently replace carbs as primary nutrient for energy needs
protein needs are dictated by
activity volume, intensity, and need for tissue growth
protein RDA
10-15% total calories
protein needs
sedentary:
physically active:
moderate intensity 3-4day/wk:
endurance high intensity:
strength training >4x/wk:
children:
pregnant female:
.8-.9 g/kg BW
1.0-1.2 g/kg BW
1.1-1.3 g/kg BW
1.3-1.5 g/kg BW
1.6-2.0 g/kg BW
up to 2g/kg BW
add 20 g to total daily requirement, 10g if nursing
higher protein intake can cause
organ distress and chronic disorders
chronic excess protein intake (above 2.0g/kg BW) can increase risk of organ stress (____), ____, ____ and _____ among certain individuals
kidneys, kidney stones, dehydration, fat gain
for lean mass, adding ____ g of protein per day is effective without promoting additional fat gain
30-50
protein timing is critical
supplements for muscle gain should be consumed post-exercise, pre-sleep (casein) and spaced out every 304 hours throughout the day to optimize metabolic use
Which of the following is classified as an essential fatty acid?
a. Trans fatty acid
b. Monounsaturated fatty acid
c. Omega-3 fatty acid
d. Saturated fatty acid
c
Which of the following would be a food source with saturated fat?
a. Pasta
b. Soybeans
c. Whole milk
d. Grape jelly
c
Which of the following statements concerning cholesterol is correct?
a. It is not an essential nutrient
b. It functions to form hormones and cell membranes
c. Eggs and shellfish are rich food sources
d. All of the above are correct
d
What percentage of daily calories should come from fat among healthy individuals?
a. 10-15%
b. 15-20%
c. 25-30%
d. 30-35%
c
Which of the following food products is considered a complete protein source?
a. Beef
b. Peanuts
c. Navy beans
d. Oats
a
Which of the following has the highest protein quality ranking?
a. Soy protein
b. Wheat gluten
c. Whey protein
d. Beef
c
trans fat can increase ___ cholesterol and also reduce ___ cholesterol; having a profound impact on the risk for heart disease
LDL
HDL
saturated fat intake should not exceed ____% of daily calories
10
chronic protein intake over ____ g/kg of body weight can be associated with organ stress, dehydration, and fat gain among certain individuals
2.0
true or false: the goal is to keep trans fat intake to <10% of total daily calories
false
true or false: the goal is to keep monounsaturated fat intake to <10% of total daily calories
false
true or false: the RDA for protein for most individuals should be 30-35% of total daily calories
false
true or false: to promote increases in lean mass without promoting excess fat gains, add up to 200kcals (30-50g) of lean protein per day to the diet
true
identify at least three functions of lipids within the body
a. provision of significant energy
b. hormone transport
c. nutrient and vitamin storage
d. nervous system function
e. protection of organs
f. temperature regulation
g. communication of energy needs with the brain
h. formation of cell membranes
identify appropriate daily protein intake (g/kg of bodyweight) for the following individuals
a. sedentary
b. high intensity endurance training
c. engaging in heavy strength training >4 days/week
.8-.9 g/kg
1.3-1.5 g/kg
1.6-2.0 g/kg
