Exam 3- Protein, Fats and Lipids Flashcards Preview

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Flashcards in Exam 3- Protein, Fats and Lipids Deck (108)
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1
Q

When is your ‘prime’?

A

20-30 years old

2
Q

How much muscle mass can we lose per decade from our 30’s onward?

A

5 lbs

3
Q

How can we reduce muscle mass loss?

A

-Resistance training, Sufficient protein intake from food, protein supplementation

4
Q

The word protein comes from….? and it means….?

A

PROTEIOS meaning primary or of 1st importance

5
Q

Skeletal muscle makes up ___% of of body weight?

A

40

6
Q

Hilary Knight gained ___ lbs of muscle in __ years of training?

A

20 lbs of muscle in 4 years

7
Q

Protein is constructed of 20 ___ ___ (a chain)

A

amino acids

8
Q

Amino Acids contain….

A

carbon, hydrogran, oxygen, nitrogen

9
Q

Which makes protein different from carbs and lipids?

A

Nitrogen

10
Q

What is Anabolism?

A

Growth

11
Q

What is Catabolism?

A

Degeneration

12
Q

We have to consume protein in ____ _____ throughout the day to avoid catabolism?

A

timely intervals

13
Q

Protein needs are based on individual:

A

body weight, age, activity level

14
Q

There are ___ essential amino acids?

A

9

15
Q

There are ___ non-essentia amino acids that our bodies can make?

A

11

16
Q

The best sources of amino acids are ____ sources because they contain all 9 essential amino acids?

A

animal

17
Q

Animal proteins provide ___ and ___ but are low in ____ and high in ____ and ____

A

vitamins and minerals, fiber, cholesterol and saturated fat

18
Q

Plant proteins are lacking….

A

essential amino acids

19
Q

Which 2 plant proteins contain all 9 essential amino acids?

A

soy and quinoa

20
Q

in NA ___% of our protein comes from animal sources?

A

70

21
Q

Europe and SA ___% of protein comes from animals

A

35

22
Q

African and Asian ___% comes from animals?

A

20

23
Q

What are the top 5 sources of protein in NA

A

Beef, Chicken, Milk, Cheese, Bread

24
Q

Can you consume too much protein?

A

yes

25
Q

What is protein’s role in your body?

A

Maintenance and repair of body tissue and functions

26
Q

What are some consequences of not getting enough protein?

A

Immune system not properly functioning, inc. risk of infection, disease, tissue and cell damage

27
Q

In an emergency the body can break down protein for?

A

energy

28
Q

Which are complete proteins?

A

Animal sources

29
Q

Which are incomplete proteins?

A

Plant proteins

30
Q

Sources of plant proteins include.

A

Grains, Legumes, Nuts/Seeds

31
Q

Soy beans products are …

A

rich in protein and essential AA’s

32
Q

Soy products do not contain

A

saturated fats

33
Q

Soy products contain various isoflavones which are….

A

phytochemicals (disease prvention)

34
Q

Minimum of ___ g of soy per day

A

25

35
Q

Soy can assist in…

A

Lowering cholesterol, great omega’s, great protein, reduce cancer risk, lower blood pressure

36
Q

What’s the link between soy and estrogen?

A

Isoflavones bind to estrogen receptors=more estrogen (plant estrogen)

37
Q

Human estrogen is ____x stronger than plant

A

1000

38
Q

Sources of soy include…

A

Tofu, Edamame, Miso Paste, Soy milk, Soy flour

39
Q

What is gluten?

A

a protein in grain products that aids in the rising of dough and binding process in baking

40
Q

People with ____ _____ cannot eat gluten

A

Celiac diaseas

41
Q

Chronic intolerance to gluten is…

A

reaction in small intestine causing damage to lining

42
Q

how many CAD’s have celiac disease?

A

1/100 or 350,000

43
Q

How many people buy gluten free products?

A

4 million

44
Q

Issues with GF products?

A
  • price, added sugar fat and salt, missing nutrients, missing complex carbs, some vitamins and minerals
45
Q

Dieticians of CAD recommend… % of total kcal intake for protein?

A

12-15

46
Q

High protein diets get ___% of kcals from protein to lose body fat?

A

30

47
Q

What is the minimum protein need?

A

1 g of pro per kg of body weight (up to 1-2)

48
Q

How many grams of protein should you consume at each meal?

A

30 g

49
Q

Before and after exercise you should consume…. g of protein

A

20

50
Q

Consuming carbs with protein before and after exercise stimulates the release of?

A

growth hormones

51
Q

protein intake recommendations (AIS):

A

rage Sedentary Person 0.8 g/kg of BW/day

Minimally Active Person 1.0 g/kg of BW/day

Moderate - Intense Exerciser 1.2 - 1.7 g/kg of BW/day

Strength Training or Extreme 1.7 - 2.0 g/kg of BW/day
Endurance Training Athlete

Strength Training or Extreme 2.0 g/kg of BW/day
Endurance ‘Adolescent’ Athlete

New Research… anywhere from 2.0 – 3.5 g/kg BW/day

52
Q

Protein rec for children?

A

1.7-2.0 g protein per kg per day

53
Q

We should try to get ___ g of protein ___ times per day

A

10-20, 4-6 times

54
Q

What is Whey protein?

A

liquid portion of milk when it separates. Contains proteins, carbs, fats, v and m

55
Q

___% of protein in milk comes from whey

A

20

56
Q

Whey protein is…. and ___ digesting

A

water soluble, fast digesting

57
Q

How many essential AA’s are in why?

A

9

58
Q

What is WPC

A

Whey protein concentrate

59
Q

Whey concentrate is the ___ processed?

A

least

60
Q

WPC contains more ____ than the others.

A

lactose

61
Q

What is WPI?

A

Whey protein isolate

62
Q

WPC is ____ protein per serving.

A

more

63
Q

WPI is further processed to remove___ and ____

A

lactose and fat

64
Q

What is WPH?

A

Whey protein hydrolysate

65
Q

WPH______

A

improves digestability

66
Q

Some benefits of Whey protein?

A

Improved protein synthesis, promotes fat burning, anti-cancer properties, lowers LDL, lowers blood pressure

67
Q

What is the negative of whey?

A

the release of Amino Acids is short-lived. You must ingest smaller, repeated amounts throughout the day.

68
Q

80% of protein in milk is ___ which is found in the ‘curd’s of milk

A

Casein

69
Q

_____ is water insoluble and coagulates?

A

Casein

70
Q

Casein results in…..

A

a slower-release protein with a lower insulin response

71
Q

Casein is best taken with a ___

A

lipid

72
Q

Why are we cautioned about high protein diets

A

cardiovascular disease and cancer, can lead to loss of calcium, links to colon cancer, overtax kidneys

73
Q

What is Diverticulosis?

A

Associated with ‘high protein’ and ‘low-fiber’ diets resulting in development of pouches in the colon

Leads to severe stomach pain and fever

74
Q

Cons of high protein diets?

A

-reduced glycogen stores, loss of water, doesn’t reduce body fat

75
Q

What are lipids?

A

‘fatty acids’ made up of molecules of carbon & hydrogen

76
Q

What’s the difference between Fats and Oils

A
Fats = lipids solid at room temp (more hydrogen ions)
Oils = lipids liquid at room temp (less hydrogen ions)
77
Q

Lipids provide ____ kcals energy per gram?

A

9

78
Q

Previously dieticians recommended ___% total kcals from lipids?

A

15-25

79
Q

NEW lipid recommendation ____% total kcals from lipids?

A

20-35

80
Q

What are the 1981, 2001, 2009 Canadian average of calories from fat over the last 30 years?

A

85 g/day, 100 g/day, 90 g/day

81
Q

Healthy lipid needs can be met by consuming ___ tablespoons of plant oil daily?>

A

2-4 tablespoons

82
Q

What are Saturated Fats

A

(solid @ room temp)

Animal Fats (dairy & meat)
Increases LDL cholesterol (bad stuff!)
83
Q

What are Unsaturated Fats

A

(liquid @ room temp)

Plants… canola, olive, peanut, corn, soybean oils
Nuts, seeds, avocados
Decreases LDL cholesterol
Improves HDL (good stuff!)

84
Q

What are the four classes of fats and oils?

A

Fatty Acids, Triglycerides, Phospholipids, Sterols

85
Q

What are Fatty Acids?

A

Simplest form of lipids found in body (building blocks)

Long chains of carbons with hydrogen

86
Q

What’s the difference between Saturated and Unsaturated Fatty Acids?

A

Saturated (saturated with hydrogen ions)
i.e. solid – ‘animal’ fats

Unsaturated (less saturated with hydrogen ions)
i.e. liquid – ‘plant’ oils

87
Q

What makes up triglycerides?

A

3 fatty acids (‘tri’) bonded to glycerol (an alcohol)

88
Q

______ are the most common type found in body and foods. sugar is converted to this, found in the blood stream and stored in the liver.

A

Triglycerides

89
Q

_______ exist throughout the body particularly in the brain.

A

Phospholipids

90
Q

_____ participate in fat digestion and play an important structural role in cell membranes. Considered a non-essential lipid

A

Phospholipids

91
Q

What are the two types of sterol?

A

LDL (bad cholesterol)- triglycerides- should be under 100. HDL (good cholesterol) helps rid body of bad cholesterol. Should be 50 or better.

92
Q

The body can make all but two types of lipids being…..

A

Essential fatty acids (Omega 3 and Omega 6)

93
Q

Where do we find Omega 3?

A

Fish! we do not get enough

94
Q

Where do we find Omega 6?

A

Grains, corn, grain fed beef and chicken (we don’t get enough)

95
Q

What does Omega 3 do? And how much do you need?

A

Reduces inflammatory processes in body & blood clotting
Supports brain function
Benefits vision, immune system, skin, hair
Eases symptoms of depression, anxiety

Recommendation:
1 gram Omega 3 supplement per day

96
Q

What does Omega 6 do and how much do you need?

A

Regulates blood pressure
But… too much can increase blood clotting and inflammation
Caution in over-consuming Omega 6!

97
Q

How do we get Omega 3 & Omega 6 Fatty Acids?

A

Found in mayonnaise, salad dressings, fish, canola oil, soy bean oil, walnuts, and flax seed.
Recommendation to eat 2 servings of fish per week

98
Q

What are some concerns about eating too much fish?

A

High levels of mercury

99
Q

What are good lipids?

A

Virtually all plant lipids
Nuts & Seeds
Fish

100
Q

What are bad lipids?

A

Saturated: Dairy fat

Animal fat

101
Q

What are VERY bad lipids?

A

Partially hydrogenated

Trans fats

102
Q

_______ of fatty acids creates trans fatty acids!

A

Hydrogenation

103
Q

Dangers of Trans Fat?

A

Increases LDL, increases blood cholesterol, increases inflammation, risk of cardiovascular disease.

104
Q

When did trans fats become listed on nutritional labels?

A

2005

105
Q

If ______ is one of the
first 3 ingredients on the packaging, there is a
significant amount of trans fat in the product

A

partially hydrogenated vegetable oil

106
Q

Why do we need lipids?

A

Provide energy (9 kcals per gram)

Primary fuel for muscles ‘at rest’ or
during ‘low intensity’ activity

Prevents breakdown of protein for energy

Extreme low-fat diets ‘teach’ your body to store fat.

Plays a role in brain function (nerve impulses)

Insulates and protects some organs (i.e. kidneys)
Athletes that are too lean… danger of internal injury

Transport fat-soluble vitamins (A-D-E-K)

107
Q

____ make foods flavorable?

A

Lipids

108
Q

Dieticians of CAD recommend what for lipids?

A

20 - 35% of total kcals from lipids
Try to reduce ‘saturated’ fat… less than 10% of fat intake

Have ‘unsaturated fats’ dominate fat sources in the diet… 90%+

Avoid ‘transfats’ and ‘hydrogenated oils’, altogether!