Chapter 5 Protein

What are some examples of complete protein food sources?

whole egg, milk and milk products, meat and poultry, fish, rice and beans, pb on whole wheat bread, sunflower seeds and peanuts, yogurt and granola, oatmeal with milk, lentils and bread, tortillas with beans or bean burritos, mac n' chz, hummus with bread, Bean soup with crackers

What is the dietary reference intake or DRI for protein?

.8 Grams per kilogram of body weight per day. When expressed as a percentage of total calories, the recommendation is that 10-35% of an individual's daily calories should come from protein.

What are some names of NONessential Amino Acids?

Alanine Asparagine Aspartic Acid Cysteine Glutamic Acid Glutamine Glycine Proline Serine Tyrosine

What are the names of Semiessential Amino Acids?

Arginine and Histidine

What are fats classified by?

Based on their Saturation. A Saturated Fat consists of a chain of carbons that is saturated with all of the hydrogens it can hold; there are no double bonds.

What are Lipids composed of?

Carbon, Hydrogen, and oxygen. They contain almost twice as many hydrogen atoms. This is why lipids provide almost twice as much energy as carbohydrates (9 calories per gram, compared to the 4 calories per gram that carbohydrates provide.)

What are Fatty Acids?

Chains of carbon that are linked or bonded together. One end of the fatty acid has a Carboxyl Group (-COOH) which allows the fatty acid to mix with water, and the other end has a Methyl Group, represented by (-CH3) which does not mix with water, but does mix with other fats in the body.

What is an example of Complementary Proteins?

Eating Rice and Beans; beans are low in the amino acid lysine, but rice is rich in lysine. Putting beans and rice together creates a complete protein.

In addition to carbohydrates and proteins, what else provides energy for the body?

Fats. Fats are also known as Lipids and are defined as substances that are insoluble to water.

What do Lipids include?

Fatty Acids, Triglycerides, Phospholipids, and Sterols (such as cholesterol). Triglycerides, which contain Fatty Acids, are found in foods such as meat, butter, and nuts. The fat stored in our bodies is mostly in the form of triglycerides.

What are foods that do not contain all of the essential amino acids in the amount the body needs called?

Incomplete Proteins.

What are the names of some Essential Amino Acids?

Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine

What are examples of High Nutrient Density foods or foods your should eat more frequently?

Non starchy veggies (raw leaf green veggies, solid green vegetables, other non starchy vegetables), Beans, Fresh Fruit

What are some foods you should eat sparingly and are LOW nutrient density foods?

Red meat, full fat dairy, cheese, refined grains (crackers, chips, white pasta etc) oils, and refined sweets (sugar, baked goods, sodas etc)

What is new research showing regarding protein intake?

That the daily recommended intake is too low for certain groups such as the elderly and athletes. Also, individuals participating in endurance and or resistance training exercise require more protein than sedentary individuals. Recommended are 1.2- 1.4 grams per kilogram bodyweight for strength athletes, 1.6-1.7 grams per kilogram body weight for strength athletes. Most athletes naturally consume adequate amounts of protein regardless of recommendations.

What is a prevalent fatty acid found in today's food supply?

Trans-fatty Acids. They are the result of hydrogenation (adding hydrogen to unsaturated fatty acids to make them harder at room temperature and increase shelf life.)

What are examples of incomplete proteins?

beans, legumes, grains, and vegetables. People who do not eat meat and dairy products can still consume an adequate intake of complete proteins by combining incomplete proteins which are called Complementary Proteins.

What is a complete protein?

one that provides all the essential amino acids in the amount the body needs and is also easy to digest and absorb. Typically animal proteins like those found in meats, eggs, and dairy products and the veggie protein found in soy are considered highly digestible proteins.

What are some foods you should eat keeping portions in mind?

starchy vegetables, whole grains, raw nuts and seeds, fish, fat free dairy, poultry, eggs

What does protein also play a critical role in?

the function of many cells and enzymes in the body. For example, the cells that line the intestine are replaced about every 3 days. Red blood cells live approximately 4 months and skin cells are constantly replaced by new skin. All of this requires protein, and if cell turnover is increased by illness or stress, protein needs can increase.