Foods And Nutrition - Proteins, Fat, And Cholesterol Flashcards Preview

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Flashcards in Foods And Nutrition - Proteins, Fat, And Cholesterol Deck (21)
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Food sources of protein (7)

Meat

Fish

Eggs

Poultry

Dairy products

Legumes

Nuts and seeds

1

Function of protein (2)

Provides energy

Helps to build, maintain, and repair body tissues

2

What are proteins made up of? (2)

Chemical compounds called amino acids

There are 20 amino acids

3

Amino acids

The building blocks for protein that are necessary u for every bodily function

4

How many amino acids can the human produce? (2)

11

The other 9 called "essential amino acids" are supplied by food sources

5

Types of protein (2)

Complete proteins

Incomplete proteins

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Complete proteins (2)

Contain all 9 essential amino acids

Found in animal sources

7

Incomplete proteins (2)

Lack of one or more of the essential amino acids

Found in plant sources

8

Combinations to create complete proteins (3)

Grains and legumes - peanut butter on whole wheat

Grains and nuts/seeds - whole wheat bun with sesame seeds

Legumes and nuts/seeds - hummus (chickpeas and sesame paste)

9

Recommended amounts of protein for males and females?

What does RDA stand for? (3)

Males: 15-18 --> 59 grams

Females: 15-18 --> 44 grams

Recommended dietary allowances

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Protein content of common foods (9)

Steak sirloin - 26g

Ground meat - 20g

Venison - 26g

Turkey breast - 26g

Salmon - 18g

Tofu - (6oz) 12g

Soybeans - (1/2 c) 11g

Chickpeas - (1/2 c) 10g

Peanuts - (1oz) 7g

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Fat

The most concentrated form of food energy (calories)

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Food sources of fat (5)

Butter

Vegetable oils

Salad dressings

Nuts and seeds

Dairy products made with whole milk or cream

13

Function of fat in the body (4)

Provide substances needed for growth and healthy skin

Enhance the taste and texture of food

Required to carry "fat-soluble" vitamins though out the body

Provides energy

14

Types of fat (4)

Saturated fat

Unsaturated fat

Triglycerides

Trans-fatty acids

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Saturated fat (3)

Fats that are usually solid at room temp

Food sources: animal foods an tropical oils

The type of fat most strongly linked to high cholesterol and increased risk of heart disease

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Unsaturated fat (5)

Fats that are liquid at room temp

Polyunsaturated fat:
- food sources: vegetable oils and fish oil
- provides two essential fatty acids necessary for bodily functions

Monounsaturated fat:
- food sources: olive oil, canola oil, nuts, seeds
- may play a role in reducing the risk of heart disease

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Trans-fatty acids (4)

Harmful because they act like saturated fats inside the body and raise blood cholesterol

Now on all food labels as "trans fat"

Worst kind of fat

The less the better in your diet

18

Cholesterol

A fat-like substance that is part of every cell of the body

19

Function of cholesterol (3)

Helps body make necessary cells including skin, and hormones

Aids in digestion

The human body manufactures all the cholesterol it reads. You also get cholesterol from animal food products you eat

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When is there a greater risk for heart disease?

When cholesterol levels are high