PE Final

Polyunsaturated Fats

"essential fats" - body cannot make them and needs to get them from foods - Plant-based foods and oils are the primary source of this fat - decrease your risk for heart disease by lowering blood cholesterol levels

Monounsaturated Fats

- present in a variety of foods and oils - improve your blood cholesterol level and decrease your risk for cardiovascular disease - Eg: nuts, vegetable oils, peanut butter, almond butter, avocado

How many amino acids are in proteins?

20 amino acids 9 from food and 11 made from body

What is a Calorie?

A measurement of the amount of energy stored in food.

What percent of total daily calories should come from fat? What percent of total daily calories should come from saturated fat?

About 20-35% less than 10%

How many percent of our diet should be made up of protein?

About 75%

Good Fats

Monounsaturated Fat Polyunsaturated Fat

Macronutrients

Nutrients from food (e.g. fat, protein, carbohydrate)that are required in large quantities as part of our diet.

Sources of Proteins To Avoid

Processed meats (bacon, hot dogs, lunch meats) Limit red meat to 18 oz. a week

Types of Carbs to Limit

Refined Flour (crackers, bread, cookies, cake, cereal) Sodas Fruit Juices Candy

Bad Fats

Saturated Fat Trans Fat

Function of proteins

involved in metabolic, hormonal and enzyme systems and help maintain acid-base balance in our bodies

incomplete protein source

one that is low in one or more of the essential amino acids

Carbohydrates

the body's primary fuel

Why is a balanced diet important?

your organs and tissues need proper nutrition to work effectively your body is more prone to disease, infection, fatigue, and poor performance

A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:

● fresh fruits ● fresh vegetables ● whole grains ● legumes ● nuts ● lean proteins

Omega-6 Fatty Acids

- a family of polyunsaturated fatty acids - Found in tofu, roasted soybeans and soy nut butter walnuts, seeds (sunflower seeds, pumpkin seeds, sesame seeds), vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil), and soft margarine (liquid or tub)

Why do we need Protein?

- build, maintain, and repair body tissues. - The body's structural components, such as skin, muscles, bones, and organs, are made up in large part by protein. - Many hormones and enzymes that function to regulate body processes and chemical reactions are made of protein. - Used to make antibodies to fight disease. If you do not consume enough carbohydrate and fat, proteins can also supply your body with energy.

Saturated Fats

- found in high fat meats and dairy products - fatty cuts of beef, pork, and lamb, dark chicken meat and poultry skin, high fat dairy foods (whole milk, butter, cheese, sour cream, ice cream), tropical oils (coconut oil, palm oil, cocoa butter), lard - too much sat. fats => increase blood cholesterol levels and LDL (bad) cholesterol levels

Trans Fats

- types of fats that were modified by humans, unnatural - found in fried foods (French fries, doughnuts, deep-fried fast foods), margarine (stick and tub), vegetable shortening, baked goods (cookies, cakes, pastries), processed snack foods (crackers, microwave popcorn) - raise LDL (bad) cholesterol, increased risk of inflammation in the body (heart diseases, diabetes, stroke)

How much protein do you need?

0.8 grams per kilogram of body weight for young adults. Older adults need 1.1 grams of protein per kilogram of body weight or higher per day. An intake of 25 to 30 grams of high-quality protein per meal is necessary for optimal muscle protein synthesis

What percent of calories should come from carbohydrates?

30-50%

What do macronutrients consist of?

Carbohydrates (4 calories per gram) Proteins (4 calories per gram) Fats (9 calories per gram)

Types of Fats to Avoid

Coconut and palm kernel oil Butter Cream Cheese Full-fat Dairy Products Fatty meats (some steaks) Fried Foods Shortening Packaged baked goods

What are empty calories?

Foods that provide little or no nutritional value.

What foods should be consumed in a balanced diet?

Fruits Vegetables Grains Proteins Dairy Oils

Best Sources of Proteins

Lentils, Beans (black, pinto, kidney) Soy Products (edamame, tofu, tempeh) Nuts, seeds, nut/seed butters Whole Grains (quinoa, oats, brown rice) Lean animal protein (poultry, fish, seafood, eggs)

Which Macronutrient ratio is the best?

THE ONE THAT YOU WILL STICK TOO! -Macronutrients refer to carbs, fats and protein — the three basic components of every diet. -Your macronutrient ratio doesn't directly influence weight loss. -The acceptable macronutrient distribution ranges (AMDR) are 45-65% of your daily calories from carbs, 20-35% from fats and 10-35% from protein. -To lose weight, find a ratio you can stick with, focus on healthy foods and eat fewer calories than you burn.

Why does the body need a constant supply of amino acids?

The body does not store amino acids like it does carbohydrates and fats

What are different types of protein in the diet?

There are different types of protein in our diet — complete, high-quality protein and incomplete protein. The "completeness" (or quality) of a protein is determined by its amino acid composition. High-quality protein sources are complete with all 9 essential amino acids. ex/ animal products (eggs, milk, meat, fish, poultry) or soy products (tempeh and tofu) About 75% of the protein we eat in our diets should be complete or high-quality protein.

How to find recommended protein?

To get weight in kilograms, divide your body weight by 2.2.

T/F: Incomplete proteins can be combined (e.g. beans and rice, milk and cereal) to obtain protein of sufficient quality to be considered complete, high-quality protein.

True

T/F: Most plant proteins (e.g. legumes and nuts) are incomplete proteins because they do not contain all the essential amino acids.

True

Best Sources for Fat

Vegetable oils (olive, canola, avocado oils) Fatty fish (salmon, tuna, sardines) Avocados Olives Seeds (flax seeds, chia seeds) Nuts (peanuts, almonds, cashews) Nut/Seed Butters

Best Sources of Carbs

Whole Grains Vegetables Fruits Beans, Lentils, Peas

Complete protein

a protein is determined by its amino acid composition

omega-3 fatty acids

a type of fat the body cannot make on its own - decrease the risk of coronary artery disease - help lower blood pressure levels - guard against irregular heart rates - Eg: Fatty Fish (Salmon, Herring, sardines, trout) and Nuts and Seeds (walnuts, flaxseed, chia seeds, canola oil)

Fats

a type of macromolecule composed of fatty acids, is vital for the body as an energy reserve, for insulation and protection of your organs, and for absorption and transport of fat-soluble vitamins.

Proteins

a type of macromolecule that provides structure to the tissue

Fats may play a role in

cardiovascular disease diabetes cancer obesity

Examples of proteins

cell membranes, organs, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma

High-quality protein sources

complete with all 9 essential amino acids. ex/ animal products (eggs, milk, meat, fish, poultry) or soy products (tempeh and tofu)

What are different types of protein in the diet?

complete, high-quality protein and incomplete protein