Foods And Nutrition - Proteins, Fat, And Cholesterol Flashcards
Function of protein (2)
Provides energy
Helps to build, maintain, and repair body tissues
Food sources of protein (7)
Meat
Fish
Eggs
Poultry
Dairy products
Legumes
Nuts and seeds
What are proteins made up of? (2)
Chemical compounds called amino acids
There are 20 amino acids
Amino acids
The building blocks for protein that are necessary u for every bodily function
How many amino acids can the human produce? (2)
11
The other 9 called “essential amino acids” are supplied by food sources
Types of protein (2)
Complete proteins
Incomplete proteins
Complete proteins (2)
Contain all 9 essential amino acids
Found in animal sources
Incomplete proteins (2)
Lack of one or more of the essential amino acids
Found in plant sources
Combinations to create complete proteins (3)
Grains and legumes - peanut butter on whole wheat
Grains and nuts/seeds - whole wheat bun with sesame seeds
Legumes and nuts/seeds - hummus (chickpeas and sesame paste)
Recommended amounts of protein for males and females?
What does RDA stand for? (3)
Males: 15-18 –> 59 grams
Females: 15-18 –> 44 grams
Recommended dietary allowances
Protein content of common foods (9)
Steak sirloin - 26g
Ground meat - 20g
Venison - 26g
Turkey breast - 26g
Salmon - 18g
Tofu - (6oz) 12g
Soybeans - (1/2 c) 11g
Chickpeas - (1/2 c) 10g
Peanuts - (1oz) 7g
Fat
The most concentrated form of food energy (calories)
Food sources of fat (5)
Butter
Vegetable oils
Salad dressings
Nuts and seeds
Dairy products made with whole milk or cream
Function of fat in the body (4)
Provide substances needed for growth and healthy skin
Enhance the taste and texture of food
Required to carry “fat-soluble” vitamins though out the body
Provides energy
Types of fat (4)
Saturated fat
Unsaturated fat
Triglycerides
Trans-fatty acids