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Nutrition for Pharmacists > Macronutrients Proteins and Fats > Flashcards

Macronutrients Proteins and Fats Flashcards

1
Q

According to the AMDR what % of proteins and fats do people over 19 years of age need?

A

proteins: 10-35%
Fats: 20-35%

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2
Q

Most people consume what % of their kcal from protein?

A

17%

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3
Q

What person might need 35% of protein for AMDR?

A

Athelets, someone who needs a lot of tissue repair (ex. burn patient)

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4
Q

Protein is made up of how many amino acids?

A

20

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5
Q

1 g of protein yiels how many kcal of energy

A

4

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6
Q

What is the RDA of protein for adults?

A

0.8g/kg/day or 0.36g/ib/day

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7
Q

Do we usually get enough protein in our diest?

A

This is the one macro we usually DO NOT get enough in our diet

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8
Q

What are some roles of proteins?

A

Required for metabolism and the growth, repair and
maintenance of tissues
* Act as hormones, enzymes and antibodies
* Regulate gene transcription & translation
* Involved in fluid & electrolyte balance

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9
Q

In the absence of carbs and fats what acts as a source of energy?

A

Protein

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10
Q

When may proteins be harmful to a person?

A

– Food allergies/intolerances (egs. peanuts, milk, seafood)
– Gluten intolerance (celiac disease)
– Monosodium glutamate

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11
Q

What are the 9 essential amino acids?

A

Histidine, isoleucine, leucine, lysine, mathionine, phenylalanine, threonine, tryptopham, valine

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12
Q

Why are the 9 essential amino acids essentiaL?

A

Must be supplied by the diet, can’t make them
- We need them to make protein and prevent protein breakdown

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13
Q

What are the non-essential amino acids?

A

Alanine, asparagine, aspartic acid, glutamic acid, serine

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14
Q

Why are non-essential amino acids non-essential?

A

Body can make them

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15
Q

What are the conditionally-essential amino acids?

A

Arginine, cysteine, glutamine, glycine, proline, tyrosine

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16
Q

Why are conditionally-essential amino conditionally-essential? Give an example

A

May be essential under special circumstances ex. ppl with PKU

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17
Q

Why are all 20 amino acids needed for humans?

A

For human growth and metabolism

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18
Q

What do the 20 amino acids form?

A

Form together to make polypeptide sequences

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19
Q

What are animals sources of protein?

A

Eggs, milk, milk products, meat, fish and poultry

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20
Q

What are complete proteins?

A

Proteins that contain all of the essential amino acids

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21
Q

Are animal sources of protein complete or incomplete?

A

Complete

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22
Q

What are examples of plant-based sources of protein

A

Legumes, nuts

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23
Q

What are incomplete proteins?

A

Usually lacking 1-2 essential amino acids

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24
Q

What are the exceptions to plant-based sources that are not incomplete?

A
  • Soybean (tofu edamame), quinoa, buckwheat, hempseed, chia seeds, nutritional yeast are all examples of complete proteins
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25
If the protein from a person's diet comes from only incomplete plant sources (vegetarian) how can the protein needs be met?
Protein complementation will ensure protein needs are met - Legumes: Isoleucine, Lysine - Grains: Methionine, tryptophan
26
Has the amount of protein consumed per day been linked to mortality?
No
27
Is the protein package or source important? What does this mean?
Yes it is important, it means that what else is in the protein source also matters
28
When something is fat free what does this mean?
It means that the fat has been replaces with something else like refined sugar or salt
29
What are fats composed of?
Carbon, hydrogen, and oxygen
30
Carbs also contain carbon, hydrogen, and oxygen but how do they differ from fats?
Fats have more carbon and hydrogen
31
How much energy do fats provide?
9kcal/g
32
According to ADMR what % of macronutrient intake should be from fats (mostly from mono and polyunsaturates fats)?
20-35%
33
What is the RDA for fats?
None has been set
34
What are the 3 lipid families?
- Triglycerides (fats and oils) - Phospholipids - Sterols
35
What is the most abundant fat in foods and in the body?
Tryglycerides
36
What is the most common phospholipid?
Lecithin
37
What is the most common sterols? And what are other sterols?
Most common: cholesterol - oTHERS: Bile, vit.D, some hormones
38
Lipids provide how many times the energy than protein or carbs?
more than 2x
39
Where is excess fatty acids (broken down by food) stored?
In adipose tissue
40
What are the roles of lipids?
- Excellent source of energy - Insulates organs * Play a role in membrane structure * Help make hormones (eg. Insulin) * Aid in the absorpUon/delivery of fat-soluble vitamins (A, D, E and K) - Help body use carbohydrates and proteins
41
Triglycerides are comprised of?
- Glycerol and fatty acids
42
What is the glycerol for the triglyceride?
The backbone molecule
43
What isa glycerol?
An alcohol produced during carbohydrate metabolism
44
How many fatty acids are there per triglyceride?
3
45
Fatty acids can be?
Saturated Mono-unsaturates Polyunsaturated
46
What is saturated?
no double bonds
47
What is mono-unsaturated?
one double bond within the chain
48
What is polyunsaturated (PUFA)?
More than 1 double bond within the cahin
49
Fatty acids are characterized by?
- degree of unsaturation - Length of carbon chain - Location of double bonds
50
What is the degree of unsaturation?
Number of double bonds
51
What is the length of fatty acid carbon chains?
4 to 24 carbons long
52
What length of fatty acid chain is the most abundant in our foods>
18 carbon fatty acid
53
What an omega number in relation to a fatty acid?
THe position of the first double bond closestto the methyl (CH3) end of the carbon chain
54
Give examples of mono-unsaturated fatty acids
– Eg: oleic acid (an Omega-9) – Examples: vegetable oils (olive, canola, peanut); avocados, natural peanut butter, nuts, seeds
55
What are the 2 essential poly-unsaturated types?
Omega-3 fatty acid (linolenic) * Omega-6 fatty acid (linoleic)
56
How long are the 2 types of essential poly-unsatured carbon chains?
18 carbons
57
Are the good kind of fatty acids?
Unsaturated
58
What form are mono and poly unsaturated fatty acids at room temperature? And what about when they are chilled?
Liquid at room temp and turn to solid when chilled
59
What do Omega-3 fatty acids consist of?
ALA, DHA, EPA
60
Explain ALA, DHA, AND EPA
Alpha-linolenic acid (ALA) is the parent compound and converts to docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)
61
How many grams does health canada say to aim for of ALA?
Aim for 1.1-1.6 grams of ALA daily
62
What are food sources of omega-6 fatty acid?
Food sources: * Unhealthy: vegetable oils (processed snacks, fast foods), fatty meats * Healthy: tofu, seeds, nuts
63
Does the population get a lot of omega-6? Why or why not?
Yes because it is in processed foods
64
Linoleic acid is in?
Omega-6
65
What is the AI of Omega-6 fatty acids?
12-17 g/day
66
What are the health benefits of unsaturated FA?
Omega-3 & 6 act as precursors to eicosanoids (prostaglandins, thromboxane, leukotrienes) * Combined with a low carb diet, shown to lower LDL and BP, increase HDL and reduce cardiovascular risk
67
Are saturated fats good?
nO
68
Fats that undergo full hydrogenation became what?
Saturated fats
69
What do saturated fats do to total and LDL cholesterol and triglycerides?
Increase them
70
What are food sources of saturated fats?
Food sources (mostly animal): whole milk, cream, butter, cheese, ice cream, fatty cuts of beef + pork, coconut oil
71
It is recommenede that how much % of our fats come from saturated fats?
9%
72
What are the most stable of fats?
Saturated fats
73
what are saturated fats at room temp?
Usually solid
74
Are trans-fatty acids the worst?
Yes
75
What do fats that undergo partial hydrogenation become?
Trans-fatty acids
76
What is the purpose of trans-fatty acids?
To improve shelf-life and texture
77
Why are trans-fatty acids implicated as a risk factor?
They increase LDL and decrease HDL
78
Where are trans-fatty acids found naturally? Are they still harmful when found naturally?
Found naturally (not unhealthy) in: beef, lamb, dairy products
79
What are trans-fatty acids added to?
commercially baked goods (cakes, cookies, donuts), chips & crackers; foods deep-fried in parUally- hydrogenated oils; sUck margarines; shortenings (unhealthy!)
80
Are trans-fatty acids legal?
As of Sept 2020, it is illegal for manufacturers to add partially hydrogenated oils to foods sold in Canada. – This includes both Canadian and imported foods, as well as those prepared in all food service establishments. – Needs to be idenUfied on the label

Nutrition for Pharmacists (5 decks)

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