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FN 2232 > Lecture 5 > Flashcards

Lecture 5 Flashcards

1
Q

What are the 6 kinds of vegetarian diets?

A
  1. Semi-veg: dairy,egg,chicken,fish
  2. Pesco-veg:diary, egg, fish
  3. Lacto-ovo veg: dairy, egg
  4. Lacto-veg: dairy
  5. Ovo-veg:egg
  6. Vegan
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2
Q

What are forms of alternative proteins?

A 
Legumes, pulses
High protein grains
Seeds and nutr
Seaweed and algae
Insects
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3
Q

What is the nutrition value for alternative meat products?

A

High protien
High dietary fibre
Minerals: Fe, Zn, K, Ca
Vitamins: Folic acid, thiamin

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4
Q

When consuming alternative meat products, why should we consider complementary proteins?

A

Important to combine different meat alternatives because some are lacking in certain essential amino acids and others different ones
-when you combine both, they give you a full AA profile

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5
Q

Do you need to combine different proteins at the same meal?

A

No, can combine throughout the day

-as long as calorie needs are met and a variety of plant proteins are consumed throughout the day

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6
Q

What are EPA and DHA?

A

fatty acids from the omega 3 and 6 family

-vegetarians typically consume less of these

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7
Q

What is ALA?

A

A fatty acid found in plant based sources such as flax, chia seed, walnut and canola oil

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8
Q

How is ALA used in the body?

A

It is converted to EP and DHA however in limited amounts

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9
Q

Where do you fin non-heme Fe?

A

Plant based foods

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10
Q

Is Zn intake a concern for vegetarians?

A

Not typically a concern

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11
Q

Can iodine be low in vegetarians?

A

It can be, but salt and seaweeds are iodized

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12
Q

What are the vitamin deficiencies of vegetarians that we need to be careful of?

A

Vitamin D
-From the sun, fortified beverages and fatty fish

B12

  • Fermented foods (not enough to meet nutritional needs)
  • Generally not found in plant based foods
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13
Q

what are some of the health benefits ion having a plant based diet?

A

Lower body mass
Reduction in CVD
Lower risk of type 2 diabetes
Overall lower risk of cancer

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14
Q

What are the different kind of legumes?

A

Beans
Soybeans
Peas
Pulses (dried version)

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15
Q

What are the positives of eating more legumes?

A 
Cheaper protein source
Rich in:
-complete carbs (raffinose and stachyose)
-Dietary fibre
-Protein
Low in fat
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16
Q

What is raffinose and stachyose?

A

Complex carbs

-when bacteria ferment on them, they crease gas leading to flatulence

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17
Q

How do you prepare legumes?

A

Usually cooked before eating

Soaking of beans
-preferably in soft water because hard water has the Ca and Mg that can form precipitates

18
Q

When soaking beans why is it recommended to not use alkali?

A

Makes beans too soft
-there is a certain amount you can put so it doesn’t destroy

Destroys thiamin

19
Q

What are the main 2 methods of soaking beans?

A

Overnight soaking in cold water

Soaking for 1hr in eater that was brought to a brief boil

20
Q

Why are soybeans good?

A

It is a protein of high biological value

21
Q

What kind of products can soy yield?

A 
Texturized soy proteins
Whole soybeans
Soymilk 
Tofu
Fermented soy products
22
Q

What are the issues surrounding soy products?

A

Source of phytoestrogens (isoflavonoid compound) which has estrogen like activity

  • concerns are only based on animal research
  • types of soy consumption differ from NA to Asian
23
Q

What are the benefits of soy?

A

Heart health-> decreases in LDL

Post-Menopausal women-> decrease in blood pressure

Breast cancer-> soy foods (not supplements) may help prevent

24
Q

How much grain product do you need to consume to equal out the same amount of protein found within 1 oz of cheese?

A

1 cooked cup of:

  • amaranth
  • Kamut
  • Millet
  • Oats
  • Quinoa
  • Sorghum
  • Spelt
  • Wild rice
  • Bulgar
  • Buckwheat
25
Q

What do seeds contain?

A

Protein
Fibre
Other nutritients

26
Q

What are sources of seeds?

A 
Sunflower
Pumpkin
Flax
Chia
Hemp
Sesame 
-whole, butters, oils
27
Q

What do nuts contain?

A

Polyunsaturated fats

Proteins

28
Q

What is macro algae?

A

Visible to the eye and include seaweed and other multicellular algae

  • classified as brown, red and green
  • red highest in protein
29
Q

What are 3 examples of macroalgae?

A
  1. Nori: red seaweed, high in B12, EPA and omega 3
  2. Dulse: red seaweed, not as high protein as nori, EPA, omega 3
  3. Kelp: Brown seaweed, used in miso soup
30
Q

What are the uses of seaweed in processed foods?

A

As Agar and carrageenan used as a plant based gelatine alternative

31
Q

What is the function of agar/carrageenan?

A

Thicken
Stabilize
Suspend foods

32
Q

Where would you use agar and carrageenan?

A

Carrageenan: Chocolate, ice cream, pudding

Agar: Bread, processed cheese, mayo, icing, frozen dairy products

33
Q

What is micro algae?

A

Single celled microorganisms only seen through microscope

-not all of them can be consiumed

34
Q

What are microalgaes known to have nutritionally?

A

High protein

EPA&DHA (omega 3 fatty acids)

35
Q

What are 3 examples of micro algae?

A
  1. Dunaliella: Green, high protein, riches source of beta-carotene (powder form)
  2. Chlorella: high protein, used as powders and extracts
  3. Arthrospira (Spirulina): blue/green, high protein (powders and liquid extracts)
36
Q

Why is spirulina considered good?

A

Could contain AA phenylalanine

-people with PKU should about it

37
Q

What is duckweed?

A

High protein, vitamins and minerals
Beneficial for environment
Common in Laos, Thailand,vietnam and afric

38
Q

What is Lenten Plus and Mankai

A

A protein powder similar to spirulina

-allowed in the US but not Canada

39
Q

What is entomophagy?

A

The consumption of insects

40
Q

What are the most commonly eaten insects?

A 
Beetles
Caterpillars
Bees
Wasps
Ants
Grasshoppers
Crickets
Dragonflies
Flies
41
Q

How do you consume insects?

A

Whole
Ground
Paste

42
Q

What are the nutritional values of crickets?

A

High protein
Low fat
Renewable
Sustainable

FN 2232 (20 decks)

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