nut, ch 3,4,5

1 tsp of sugar contains 4 grams of CHO therefore only

16 cal "4x4=16"

functions of proteins

1st building new tissue and repairing old tissue: then provides much of the bodys mass, maintenance and growth, anabolism "building up" and catabolism "breaking down of tissue"

fats in the body

6 major functions in the body: function as an energy reserve: insulate the body: support and protect vital organs: kidney need fat to cover them

fat contains

9 kcal/gram

circulation- main protein in blood is?

albumin--helps maintain blood volume by getting fluid back in veins, maintaining blood pressure, drugs bind with "albumin": proteins affect the metabolism of medications by "binding"

catalyst

are chemicals that influence the speed at which a chemical reaction takes place but does not actually enter into the reaction

excess triglycerides

are stored in the adipose cells that make up adipose tissue "fat"

main function of proteins?

build new tissue and repairing old tissue

regulation of body processes

enzymes- crucial to many body processes, like digestion, catalysts- chemicals speed up chemical reaction but dont actually enter into the reaction

human body seeks homeostasis

equilibrium or balance this happens when the number of cal eaten are the same number of cal you used

every one should workout 60 minutes a day

foods with high water and fiber content tend to have a lower cal density

energy is measured

in cal

monounsaturated fats "good fat" best: poly fats second best

increase- find in "olive oil" stay away from vegetable oil it has sat fat

appetite

learned

the descriptive name for fats of all kinds is?

lipids

lipids include true fats and oils as well as related fat-like compounds such as lipoids and sterols

lipids are insoluble in water and are greasy to the touch

when 3 fatty acids are joined to a glycerol molecule, a triglyceride is formed: excess triglycerides are stored in the specialized "adipose cells" that make up adipose tissue:

lipids has the same elements of (CHO) carbs

lean meat exchange 0-3 grams of fat,

medium exchange 4-7 grams of fat: high fat meat exchange 8 or more grams of fat

proteins provide 4 cal per gram

milk exchange = 8 grams of protein: meat exchanges= 7 grams of protein

in addition to carbon, hydrogen, and oxygen, proteins contain?

nitrogen

what element does protein contain that CHO and fats dont have?

nitrogen

cholesterol

not a true fat but belongs to a group called sterols

monoglycerides and diglycerides are names of lipids commonly seen?

on food labels

cholesterol is found in?

only in foods of animal origin

saturated fats are?

primarily of animal origin

person has difficulty purchasing meat to serve every day, what is the best source of protein?

red beans and rice

1 gram of CHO=4 cal: 1 gram of protein= 4 cal:

1 gram of fat=9 cal: 1 gram of alcohol =7 cal: water, fiber, vit, and minerals do not provide cals

fats contribute flavor, satiety value-"happy with what you eat" and palatability to the diet,

they supply texture to food and "odors" and intensify its flavor, and enhance its odor

individual who maintains a stable body weight is

usually in energy balance

incomplete proteins

vegetable sources-"legumes" are peas, beans, lentils, peanuts "soy protein"

if you take in 1200 cal in a day

you need 26-46 grams of fat a day

1 ounce of very lean meat contains 1 gram of fat and 35 cal: what percentage of cal comes from fat?

35-9=26 so it 26

energy source

4 cal for protein: 4 cal for CHO

fats in food act as a vehicle "carry" for fat soluble vitamins "a, d, e, k,"

fuel source-fats are the major dietary source of fuel: fats are a concentrated source of fuel: fat-9 cal: CHO-4 cal:

satiety

a persons feeling of fullness and satisfaction after eating

saturated, unsaturated, monounsaturated and polyunsaturated

all these terms refer to the chemical structure "bonds"of fatty acids based on the degree or nature of the hydrogen saturation

what are the building blocks of protein called?

amino acids

fat contributes to the sensation of satisfaction

because it leaves the stomach more slowly than CHO (carbs)

top 5 sources of saturated fat

beef, butter, salad dsg, cheese, milk

sex 10% cal burn

between men "more" and women

anabolism describes the process of?

building tissue

taking first place "proteins"

can not be duplicated by CHO or fats

proteins are composed of 4 elements

carbon, hydrogen, oxygen, nitrogen-"extra" these elements are building blocks called amino acids

saturated fats-solid at room temp: usually found in animal products-meat, poultry, and whole milk

coconut and oils are vegetable sources of: vegetable sources of saturated fats

foods high in trans fatty acids "crisco shorting"

commercially baked goods, hard margarines and shortenings, "eat as little as possible of these trans fatty acids" 2% increase intake of trans fat can increase heart disease by 93%

functions of cholesterol "you make 1000 mg in your liver"

component of bile salts that aid in digestion: essential component of all cell membranes: found in brain and nerve tissue and in the blood: necessary for the production of hormones-cortisone, adrenaline, estrogen, testosterone

exercise and appetite

exercise release a chemical in the brain called "beta-endorphin" "natural morphine" relaxation

essential nutrient is one that must be supplied by the diet because your body cant make it

fats contain 2 essential fatty acids "linoleic" aka omega-6 fatty acid, and "linolenic" acids: prolong blood clotting time, hasten fibrolytic activity, and development of the brain

insulation

fatty tissue surrounding nerve fibers provide insulation to help transmit nerve impulses

hunger

from a lack of food "true need for food"

REE is strongly influenced by individual

genetic patterns

commercial food processing frequently involves hydrogenation-adding hydrogen to a fat of vegetable origin to either extend the fats shelf life or make the fat harder

health consequence of hydrogenation is the formation of "trans-fatty acids, these are produced by the partial hydrogenation of unsaturated vegetable oils "worse than sat fat"

aerobic exercise

helps with: reversal or prevention of varicose veins, decreased risk of osteoporosis, improved quality of sleep, improved hypertension control

negative nitrogen balance "PEM" kwashiorkor

kwashiorkor-classically occurs in a child shortly after weaning from breast milk, get more cal but not enough protein to support growth, they have a big belly but its not fat its "fluid retention"

which fats are required in the diet?

linoleic acid

drugs bind with albumin in the bloodstream so albumin affects the

metabolism- of medications

triglycerides

most of the fat found in our diets and in the body is in the forms of "triglycerides"

food sources cholesterol

naturally in all animal foods-butter, meat, bacon, egg 186mg "level needs to be less than 200 in your body"

fuel reserve: excess kcalories consumed are stored in specialized cells called "adipose cells" aka fat cells

of person dont eat enough food to meet the energy demands of the body, the adipose cells release fat for fuel "lubercation for organs

american would benefit by increasing his intake

olive oil "fats"

1 tsp of fat equivalent to 5 grams of fat, yields 45 cal

so it, 5x9=45 cal

complete proteins

supply all 9 essential amino acids: come from animal, meat, poultry, fish, egg, milk, cheese: 7 grams of protein in meat: milk 8 grams of protein

fat in hips and thighs is less dangerous

than fat on abdomen and upper body because of higher risk of diseases like cancer, heart disease, diabetes

fats are classified as saturated, monounsaturated, or polyunsaturated based on?

the type of chemical bonds in their fatty acids