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HLTH 230 > Week 5 > Flashcards

Week 5 Flashcards

1
Q

proteins

A
  1. associated with strength and muscle
  2. important for wound healing
  3. structural and functional role in cells
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2
Q

what does excess meat result in?

A

high saturated fat intakes

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3
Q

what is protein found in?

A
  1. milk
  2. eggs
  3. legumes
  4. many whole grains
    FRUIT=NO PROTEIN
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4
Q

proteins as working molecules (functional)

A
  1. enzymes
  2. antibodies
  3. transport vehicles
  4. hormones
  5. cellular “pumps”
  6. oxygen carriers
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5
Q

proteins for structure

A
  1. tendons
  2. ligaments
  3. scars
  4. fibres of muscles
  5. cores of bone and teeth
  6. filaments of hair
  7. material of nails
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6
Q

protein components

A
  1. made of carbons, hydrogen and oxygen
  2. contain nitrogen (only one)
  3. some amino acids also contain sulphur
  4. composed of amino acids
    - 20 different aa make up most of the proteins of living tissue
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7
Q

amino acids

A
  1. an amine group at one end-nitrogen containing part
  2. acid group at the other
  3. a distinctive side chain (side group) attached to the carbon at that centre of the backbone
    ***gives identity and chemical nature to each amino acid
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8
Q

side chains (side groups) of aa

A

what makes the aa different from each other
1. size
2. shape
3. electrical charge
- large strands of aa = large protein molecules

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9
Q

essential amino acids (indispensable)

A
  1. aa that cannot be synthesized at all by the body or cannot be synthesized in sufficient amounts
  2. can only be replenished from foods
  3. body NEEDs these aa to perform work
  4. body can make other aa from fragments derived from carbs or fat to form backbones and nitrogen from other sources
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10
Q

nonessential amino acids (dispensable)

A
  1. aa that can be synthesized by the body
  2. the body can make these aa from
    - fragments derived from carbs or fat to form backbones
    - nitrogen from other sources
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11
Q

indispensable/essential aa

A
  1. an aa that is normally nonessential
  2. in circumstances when the need exceeds the body’s ability to produce it, it must be supplied by the diet
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12
Q

recycling amino acids

A

body makes some aa but also breaks down proteins to reuse those aa

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13
Q

when do we reuse amino acids?

A

food proteins (after digestion) and body proteins (after cellular work) are dismantled freeing their aa
- this provides body a tiny aa pool (150g)
- provides raw materials to build protein molecules it needs

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14
Q

protein turnover

A

bringing in and breaking down proteins
- about 300 to 400 g/day

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15
Q

amino acids used for energy if requires

A
  1. tissues can break down their own proteins in times of fuel or glucose deprivation
  2. working proteins are sacrificed
  3. most dispensable proteins used first (ex. small proteins of blood and muscle)
  4. structural proteins are guarded until their used is forced by dire need (ex. proteins of heart)
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16
Q

peptide bond

A
  1. connects one aa to another
  2. formed between the amine of one aa and the acid group of the next aa
    - CONDENSATION reaction
  3. forms a chain of aa with side chains bristling out from backbone
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17
Q

condensation reaction

A

joins amine of one aa and acid group of next aa

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18
Q

primary structure of peptide bonds

A

amino acid sequences

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19
Q

secondary structure of peptide bonds

A

polypeptide shapes
1. determined by weak electrical attractions within chain
2. positively charges hydrogens attracts nearby negatively charged O2
3. sections of chain may twist into helix or fold into a pleated sheet giving proteins strength and stability

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20
Q

tertiary structure of peptide bonds

A

polypeptide tangles
1. long polypeptide chains twist and fold into variety of complex tangles shapes
2. side groups may attract or repel each other (hydrophilic or phobic)
3. disulfide bridges determine tertiary structure
4. shape gives characteristics

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21
Q

hydrophilic side groups

A

on the surface of water
- “water loving”

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22
Q

hydrophobic side groups

A

are hidden in the middle
- “water fearing”

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23
Q

quaternary structures of peptide bonds

A

multiple polypeptide interactions
1. interactions between 2 or more polypeptides
2. some polypeptides work together in large complexes (
2. some protein strands function alone while other proteins are composed of several strands

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24
Q

variety of proteins

A

proteins perform different tasks dictated by shape
1. globular proteins are water soluble (proteins of blood)
2. some proteins form hollow balls (carry are store material in interior)
3. some proteins are much longer than wide (proteins of tendons)

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25
Q

collagen

A

a protein from which connective tissues are made
- tendons, ligaments, scars and foundations of bones and teeth
- acts like glue between cells

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26
Q

insulin

A

helps regulate blood sugar

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27
Q

enzymes

A

protein catalysts
- all enzymes=proteins

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28
Q

catalyst

A

substance that facilitates a chemical reaction without itself being altered in the process

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29
Q

inherited amino acid sequences

A

for each protein there exists a standard aa sequence
- sequence is specified by heredity
- wrong aa can be disastrous to health

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30
Q

sickle-cell disease

A
  1. inherited variation in aa sequence - abnormal hemoglobin
  2. one aa in a critical position has been replaced by a different one
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31
Q

genetic expression and the nutrients

A
  1. every human cell nucleus contains DNA for making every protein
  2. cells monitor nutrient concentrations in fluids surrounding them and triggers a cascade of molecular events leading to expression or suppression of certain genes
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32
Q

denaturation

A

the irreversible change in a protein’s shape
- caused by heat, acids, bases and alcohols

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33
Q

what is denaturation important for?

A

digestion of food protein
- stomach acids open-up a proteins structure
- allows digestive enzymes to make contact with the peptide bond and cleave them

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34
Q

denaturing proteins due to cooking

A

a protein that binds both biotin and iron is denatured, liberating them for digestion
- without cooking some things you will be biotin and iron deficient
ex. changes that occur to egg white when an egg is cooked

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35
Q

digestion of proteins

A
  1. certain acid-tolerant proteins, digest proteins from food that have been denatured by acid
  2. coating of mucus secreted by stomach wall protects its proteins from attack by either acids or enzymes
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36
Q

what is the normal acid of the stomach?

A

PH about 2
- no food is acidic enough to make it stronger

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37
Q

digestion of proteins in the mouth

A

protein is crushed by chewing and is moistened with saliva

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38
Q

digestion of protein in the stomach

A
  1. acid helps to uncoil the protein’s tangled strands so that the stomach’s protein-digesting enzyme (pepsin) can attach the peptide bonds
  2. lining is protected from acid and enzymes by a mucus coating secreted by stomach cells
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39
Q

pepsin

A

the stomachs protein-digesting enzyme
- works best in an acidic environment
- breaks down protein chains in the stomach
- cleaves aa strands into polypeptides and a few aa

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40
Q

digestion of proteins in the SI

A

receives small denatured pieces of protein from stomach
- most are polypeptides, but a few are single aa
***where most protein digestion occurs

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41
Q

alkaline juices

A

released from the pancreas
- neutralize the acid delivered by the stomach
- pH increased to about 7 (neutral)

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42
Q

proteases

A

protein-digesting enzymes from the pancreas and SI continue to break down protein until nearly all that is left are dipeptides, tripeptides or single aa

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43
Q

what pH do enzymes work best in?

A

neutral pH (7)

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44
Q

single amino acid supplements

A

may compete for absorption sites or overwhelm a carrier resulting in possible deficiency in another aa

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45
Q

cells along the SI

A

absorb single aa
1. have enzymes on their surfaces that split most tripeptides and dipeptides into single aa, which are then absorbed
2. some di- and tripeptides are absorbed into cells where they are split into single aa before being released into bloodstream

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46
Q

larger peptide molecules

A

a few larger peptide molecules can escape the digestive process altogether and enter the bloodstream intact
- this may give information about external environment
- may stimulate an immune response and have a potential role in food allergies

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47
Q

amino acids in the bloodstream

A
  1. carried to liver
  2. used by liver or released into blood to be taken up by other cells
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48
Q

amino acids in the liver

A

used in…
1. protein synthesis
2. synthesize a nonessential aa and released into bloodstream for cells

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49
Q

amino acids in the cells

A

used for…
1. make proteins for their own use
2. make proteins that are released into lymph of blood for other uses
3. when neccessary, body cells use aa for energy

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50
Q

roles of proteins in the body

A
  1. supporting growth and maintenance
  2. building enzymes, hormones and other compounds
  3. maintaining fluid and electrolyte balance
  4. maintaining acid-base balance
  5. clotting of blood
  6. providing energy and glucose
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51
Q

proteins supporting growth and maintenance

A
  1. build proteins of new tissue (embryo, scar tissue, new hair and nails, etc.)
  2. protein helps replace worn-out cell structures
    - red blood cells live only 3-4 months
    - cells lining intestinal tract live only 3 days
    - skin cells are constantly being shed and replaced
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52
Q

hormones

A

chemical messengers secreted by a number of body organs in response to conditions that require regulation
- each has a specific organ or tissue and elicits a specific response
- some are made from aa (proteins)

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53
Q

tyrosine

A

component of both epinephrine and norepinephrine, and is used to make both melanin and throxine

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54
Q

tryptophan

A

starting material for serotonin and niacin

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55
Q

antibodies

A

produced by the immune system
- large proteins of the blood

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56
Q

proteins maintaining fluid and electrolyte balance

A
  1. too much fluid in a cell = cell ruptures
  2. too little fluid in a cell = cell is unable to function
  3. cells retain fluid needed by maintaining internal proteins
  4. fluid is kept within blood vessels by proteins that are too large to freely move across capillary walls
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57
Q

water in cell vs protein

A

water can diffuse freely into and out of cells
- protein cannot diffuse freely, and proteins attract water

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58
Q

large proteins and fluid

A

the large proteins attract and hold water within the vessels, preventing water from freely flowing into spaces between cells

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59
Q

maintaining acid-base balance

A

proteins are important to maintain this balance

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60
Q

acids

A

compounds that release hydrogens

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61
Q

bases

A

compounds that accept hydrogens

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62
Q

what acts as buffers to maintain blood pH?

A

blood proteins
- protein buffers pick up hydrogens when there are too many in the bloodstream
- they release hydrogens when there are too few in the bloodstream

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63
Q

acidosis

A
  1. condition of excess acid in the blood
  2. below-normal pH
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64
Q

alkalosis

A
  1. condition of excess base in the blood
  2. above-normal pH
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65
Q

acidosis and alkalosis

A

can cause coma or death
- proteins can be denatured, disrupting many body processes

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66
Q

clotting of blood

A

special proteins provide the netting on which blood clots are built

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67
Q

proteins providing energy and glucose

A

when insufficient carbs and fat = energy provided

68
Q

what ways can an amino acid that arrives at a cell be used?

A
  1. used to build part of a growing protein
  2. altered to make another needed compound
  3. dismantled to use its amine group to build another amino acid
69
Q

what can the remainder of amino acids be used for?

A

fuel or converted to glucose or fat

70
Q

what happens if the cell is starved for energy and is lacking glucose and fatty acids?

A
  1. the amine group will be removed and the remainder used for energy
  2. amine group will ultimately be excreted as urine
71
Q

what happens if the body has a surplus of amino acids and energy?

A
  1. the amino group will be excreted
  2. remainder can be used for energy or converted to glucose or fat for storage
72
Q

wasted amino acids

A

amino acids not used to build protein of make other nitrogen containing compounds

73
Q

when can we say amino acids are being wasted?

A
  1. the body does not have enough energy from other sources
  2. has more protein than it needs (extra protein = excess energy or stores of fat)
  3. has too much of any single aa, such as from a supplement
  4. diet supplies protein of low quality, with too few essential amino acids
74
Q

how do you prevent wasting of amino acids and permit the synthesis of needed body protein?

A
  1. dietary protein must be adequate in quality
  2. diet must supply all the essential aa in proper amounts
  3. enough energy-yielding carbs and fat must be present (protein sparing)
75
Q

protein sparing

A

when taking in enough energy from carbs and fats we are SPARING PROTEINS

76
Q

what does the body’s response to protein depend on?

A
  1. the body’s state of health
  2. other nutrients and energy taken with the protein
  3. the protein’s quality
77
Q

state of health

A

malnutrition (undernutrition) and infection may greatly increase need for protein

78
Q

undernutrition of proteins

A

secretion of digestive enzymes slows as the tract’s lining degenerates

79
Q

infection and proteins

A

extra protein is needed for enhanced immune function

80
Q

protein quality

A

determines how well a diet supports the growth of children and health of adults

81
Q

2 things that influences how well a diet support child growth and health of children

A
  1. a proteins digestibility
  2. a proteins amino acid composition
82
Q

digestibility

A

varies from food to food
- animal sources are more easily digested and absorbed than those from plant sources

83
Q

digestibility of animal sources

A

90+% digested and absorbed

84
Q

digestibility of legumes

A

80-90% digested and absorbed

85
Q

digestibility of grains and other plant foods

A

70-90% digested and absorbed

86
Q

high-quality proteins

A

dietary proteins containing all of the essential aa in relatively the same amounts that human beings require
- may also contain nonessential aa (not as important cause we can make them)

87
Q

example of high-quality proteins

A

an egg

88
Q

amino acid composition

A

cells need a full array of aa from food, their own aa pool, or from both

89
Q

amino acid pool

A

amino acids dissolved in the body’s fluids that provide cells with ready raw materials from which to build new proteins or other molecules

90
Q

nonessential amino acids

A

if not available from food, the cell can synthesize it and continue attaching aa to the protein strand being manufactured

91
Q

what happens if the diet fails to supply enough of an essential amino acid?

A
  1. cells begin to adjust their activities
  2. within a single day of restricted essential aa intake, cells conserve it
92
Q

2 ways cells conserve essential amino acid intake

A
  1. limiting breakdown of their working proteins
  2. reducing their use of amino acids for fuel
93
Q

what can limiting amino acids do?

A

limit protein synthesis
- an essential aa present in dietary protein in an insufficient amount limits the body’s ability to build protein
- lack of availability will slow protein synthesis
***normal protein-related activities resume when limiting aa is available

94
Q

what happens when the shortage of amino acids is chronic?

A

cells begin to break down their protein-making machinery
- when protein intake becomes adequate, protein synthesis will lag until the protein-making machinery can be rebuilt
- until then, cells function less and less efficiently

95
Q

example of limiting amino acids

A

when you cant make a protein due to limiting amino acids, the machinery shuts down

you are out of eggs (limiting aa) so you cannot make muffins (protein), so the oven is not used

96
Q

what happens to partially completed proteins?

A

they are not kept for completion later
1. they are dismantled and the aa are returned to circulation (available to the other cells)
2. if they’re not soon used for protein synthesis, they are stripped of their amine group and the residue is used for other purposes

97
Q

complementary proteins

A

2 or more proteins whose aa assortments complement each other in such a way that the essential aa missing from one are supplied by the other = a complete protein
- doesn’t need to be in the same meal

98
Q

mutual supplementation (complementary proteins)

A

strategy of combining 2 incomplete protein sources so that the amino acids in one food make up for those lacking in the other food

99
Q

DRI committee recommendations for protein

A

depends on size: larger people have a higher protein need
adults: 0.8g/kg body weight/day RDA
- 10-35% of total calories AMDR
- recommends a combination of plant and animal protein

100
Q

why may athletes need more protein?

A

because they eat more kcal

101
Q

nitrogen balance

A

amount of nitrogen consumed compared with the amount excreted in a given time period

102
Q

nitrogen in healthy adults, under normal circumstances

A

in nitrogen equilibrium = zero balance
- nitrogen in = nitrogen out

103
Q

positive nitrogen balance or status

A

nitrogen in > nitrogen out

104
Q

negative nitrogen balance or status

A

nitrogen in < nitrogen out

105
Q

positive nitrogen balance explained

A
  1. more protein is synthesized by the body than is degraded
  2. nitrogen intake exceeds excretion
    ex. healthy growing children, pregnant women, people recovering from protein deficiency
106
Q

negative nitrogen balance explained

A
  1. body degrades more protein than it synthesizes
  2. body loses nitrogen as it breaks down muscle and other body proteins
    ex. starving or severe stresses (burns, injuries, infections and fever)
107
Q

protein-energy undernutrition (PEU, PEM)

A
  1. most widespread malnutrition problem
  2. includes marasmus and kwashiorkor and states in which they overlap
108
Q

PCM and PEU

A

PCM: protein-calorie malnutrition
PEU: protein energy undernutrition

109
Q

marasmus

A

chronic inadequate food intake
1. shrivelled and lean all over
2. inadequate energy, vitamin, mineral and protein intake

110
Q

kwashiorkor

A

severe acute malnutrition
1. swollen belly and skin rash
- edema and inflammation of liver due to fat not being taken out
2. too little energy and protein to support body functions

111
Q

consequences of marasmus

A
  1. child is thin with almost no adipose tissue
  2. muscles including heart, waste and weaken
  3. growth stopped
  4. brain development stunned and learning is impaired
  5. metabolism is slow so body temperature is subnormal
  6. digestive enzymes in short supply
  7. digestive tract lining deteriorates and absorption fails
112
Q

cause of kwashiorkor

A

baby is weaned from breast milk when the next child is born
- go from breast milk (high-quality protein) to watery cereal (low in protein and low quality)

113
Q

symptoms of kwashiorkor

A

resemble those of marasmus with less severe wastings of body fat and presence of edema
1. proteins and hormones that previously maintained fluid balance are diminished
2. fluid leaks out of blood and accumulates in the belly and legs
3. belly bulges with a fatty liver

114
Q

PEU (PEM) in canada

A
  1. poverty or unaffordable food costs
  2. some elderly people
  3. children and adults with homelessness
  4. anorexia nervosa
  5. cancer
  6. addiction to drugs and alcohol
  7. infants and toddlers replacing milk
115
Q

PEU (PEM) and serious illness

A

treating PEU often reduces medical complications and suffering even when the underlying disease is untreatable
(PEU and serious illness worsen each other)

116
Q

hungry children

A
  1. do not learn as well as fed children
  2. are not as competitive
  3. are ill more often
    - have higher absentee rates from school and cannot concentrate longs
117
Q

overconsumption of proteins

A
  1. no health benefits
  2. may pose health risks
    - heart, kidneys and bones
118
Q

diets high in protein-rich foods

A
  1. protein is satiating
  2. protein has highest thermic effect of food
  3. animal protein sources can be high in saturated fat
119
Q

animal protein sources in the diet

A

can be high in saturated fat
1. may increase LDL cholesterol
2. effect of animal protein on heart health is uncertain
***substituting plant protein for animal protein improves indicators of heart disease risk

120
Q

risk of a high-protein diet

A

can worsen existing kidney problems and may accelerate a decline in only mildy impaired kidneys (controlled protein diet)

121
Q

what people typically consume more than enough protein?

A

people living in developed nations

122
Q

protein-rich foods

A
  1. contribute an abundance of high-quality protein (protein group - milk, meat)
  2. contribute smaller amounts of protein that can add up to significant qualities (veggies, grains)
123
Q

foods rich in protein carry what vitamins and minerals?

A

vitamin B12 and iron
- tend to lack vitamin C and folate

124
Q

although protein is critical in nutrition, what is the problem with eating too many protein-rich foods?

A

can displace other important foods from the diet

125
Q

what are legumes excellent sources of?

A
  1. many B vitamins
  2. iron
  3. calcium
126
Q

what do legumes lack?

A
  1. vitamin A
  2. vitamin C
  3. vitamin B12
127
Q

problem heavy use of soy bean products in place of meat?

A

inhibits iron absorption
- improve iron absorption with small amounts of meat and/or foods rich in vitamin C

128
Q

convenience foods (vegetarians)

A

food made from texturized vegetable protein (soy protein)
- can be formulated to look and taste like meat, fish, poultry but fall short on nutrition content (processed)

129
Q

tofu (bean curd)

A

often rich in calcium and have a variable fat content

130
Q

omnivore

A

includes food of both plants and animal origin

131
Q

lacto-ovo vegetarian

A

includes dairy products and eggs but excludes animal flesh and seafood

132
Q

lacto-vegetarian

A

includes dairy products but excluded eggs, animal flesh, and seafood

133
Q

ovo-vegetarian

A

includes eggs, but excludes milk products, animal flesh and seafood

134
Q

pesco-vegetarian

A

excludes animal flesh but eats seafood
- pescatarian, pescetarian, pescotarian

135
Q

vegan

A

includes only food from plant sources and excludes all food from animal sources - also called a strict vegetarian

136
Q

flexitarian

A

includes primary plant-based foods but animal products such as meat and fish are eaten occasionally

137
Q

reasons for vegetariansim

A
  1. preference
  2. convenience
  3. advertising
  4. availability
  5. economy
  6. emotional comfort
  7. habit
  8. positive associations
  9. values or beliefs
  10. social pressure
138
Q

outcomes for those who eat well-planned vegetarian diets (in affluent countries)

A
  1. decreased obesity rates
  2. decreased heart disease rates
  3. decreased high BP rates
  4. decreased cancer rates
  5. increased life span
139
Q

positive health aspects of vegetarian diets

A

reduced incidences of chronic diseases
- consume more fruits and veggies
- more fibre, potassium, and vitamins
- smoke less, less alcohol more PA

140
Q

vegetarian diets and weight control

A
  1. higher body weights with mixed diet compared to vegetarians
  2. weight increases as frequency of meat consumption increases
141
Q

what is lower body weight correlated with?

A
  1. high fibre intakes
  2. low fat intakes
142
Q

vegetarian diets and heart disease

A
  1. die less often from heart disease and related illnesses
  2. lower in saturated fats and cholesterol than mixed diets
  3. higher in dietary fibre
    4.lower disease risk due to phytochemicals
143
Q

soy protein replacing animal protein benefit

A

reduces…
1. total blood cholesterol
2. LDL cholesterol
3. triglycerides
4. BP

144
Q

vegetarian diets and BP

A

lower BP and lower rates of HTN (hypertension)

145
Q

diet influences of BP

A

high in fibre, fruits and veggies

146
Q

lifestyle factors influencing BP

A
  1. appropriate body weight
  2. smoking and alcohol intake raise BP
  3. PA lowers BP
147
Q

vegetarian diets and defense against cancer

A

significantly lower rates of some caners (maybe due to abundance of fruits and veggies)

148
Q

colon cancer

A

correlates with moderate-to-high intakes of:
1. alcohol
2. total food energy
3. fatty red meats and processed meats (but not poultry or fish)

149
Q

what do the healthiest meat eaters base their diets on?

A
  1. abundant veggies, fruits, whole grains and milk products
  2. small servings of fish, poultry and meat
150
Q

extreme meat lovers and misguided weight-loss dieters

A
  1. eliminate many fruits, veggies and grains
  2. risk of nutrient deficiencies and increased chronic disease risk
151
Q

what are poorly planned vegetarian diets at risk of?

A

inadequate…
1. protein
2. iron
3. zinc
4. calcium
5. vitamin B12
6. vitamin D
7. omega-3s

152
Q

what are poorly planned vegetarian diets at risk of?

A

insufficient…
1. vitamin A
2. vitamin C
3. folate
4. fibre

153
Q

RDA for protein

A

same for vegetarians as for others
- vegetarians who use animal-derived foods get high quality proteins and likely meet needs

154
Q

iron

A

can be a problem even for meat eaters
1. iron in plant foods is poorly absorbed
2. absorption of iron from plants (non-heme iron) is enhanced by vitamin C consumed with iron-rich foods

155
Q

DRI committee recommendations for iron in vegetarians

A

iron intake for vegetarians be increased to 1.8x the general RDA

156
Q

zinc

A

similar to iron in that meat is it s richest source
1. zinc from plant sources is not well absorbed
2. can be a problem for growing children
3. few vegetarian adults are zinc deficient

157
Q

what interfered with zinc absorption?

A

soy

158
Q

how can a vegetarian meet zinc needs?

A
  1. eat a variety of nutrient-dense foods
  2. maintain an adequate energy intake
  3. include whole grains, nuts, legumes
159
Q

calcium

A
  1. with milk products- similar intake to general pop.
  2. without milk products - risk inadequacy
160
Q

calcium rich-foods

A

calcium-fortified juices, soy beverages, yogurt
- sources of calcium should be varied because calcium absorption from some plant sources is limited

161
Q

plant-sources of calcium

A
  1. figs
  2. some legumes
  3. broccoli
  4. turnip greens
  5. some nuts and seeds
162
Q

vitamin B12

A

requirement is small, but significant amounts are found ONLY in animal-derived foods
- vegans must rely on B12-fortified foods or supplements

163
Q

vitamin D

A
  1. animal foods such as milk and butter are fortified
  2. margarine and some
    3 milk alternatives are fortified
  3. fatty fish are sources of vitamin D
164
Q

when may vitamin D supplements be needed?

A
  1. if vitamin D fortified foods are not used
  2. limited sun exposure
165
Q

vegetarian diet and omega-3 fatty acids

A

vegetarian diets typically provide enough omega-6 fatty acids but often lack omega-3 fatty acids
- should include good sources of linolenic acid cause it is an essential nutrient

166
Q

what does imbalance of omega-3 and omega-6 fatty acids cause?

A

slows production of EPA and DHA

167
Q

planning a good vegetarian diet

A
  1. choose fresh, whole foods
  2. avoid reliance on heavily processed convenience foods that contain added sugars, salt, saturated fats and trans fat
  3. dark green veggies and legumes help meet iron and zinc needs
  4. select fortified foods or use supplements to ensure adequate intakes of vitamin B12, vitamin D and calcium
  5. soy beverages and tofu fortified with vitamin B12, vitamin D and calcium can substitute for cow’s milk products

HLTH 230 (9 decks)

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