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24 Cards in this Set
- Front
- Back
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Proteins made up of... |
20 amino acids |
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Colostrum |
WBC, protein, prebiotics, live bacteria, etc that is passed in breastmilk - babies have gaps in GI tract, so don't break down completely - anabolic = builds muscle |
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Functions of Proteins |
- building block of body compartments - maintain fluid balance - contribute to acid/base balance - building block for hormones and enzymes - energy yielding (gluconeogenesis) - immune function (building antibodies) - transportation (lipids, minerals, O2, etc) - blood clotting ("provides netting" on which blood clots form) |
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Protein needed for Adults: Too much: |
Adults: .08 g/kg body weight Too much: 1 gram per pound of body weight |
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Proteins is the most expensive... |
fuel |
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Protein attracts |
Water |
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_____ g protein per meal reduces risk of muscle loss |
20-25 g |
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Diet % of protein |
10-35% (15% will mainatin weight) |
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How many pounds in a kg? |
2.2 kg Weight in pounds/2.2kg = weight in kg |
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Side effects of high-protein diet |
- constipation, fatigue, nausea - excessive intake of red meat is linked with colon cancer and CVD - risk of gout (uric acid - chalkstones) - increase fluid needs |
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Protein does not have |
- no or low antioxidants - no phyochemicals - no fiber |
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High-Quality Protein Food Sources: |
Complete protein (all essential amino acids) - mean, animal byproduct, hemp seeds, quinoa, |
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Low-Quality Protein Food Sources: |
Incomplete proteins (Lacking one or more essential amino acids) - Plants (except hemp seed and quinoa) - bread, fruit, broccoli, beans, rice |
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Complementary Protein |
- Two low-quality proteins combined to form a complete protein = rice+beans |
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Lacto-ovo vegetarian |
can eat dairy + eggs - least nutrition problems |
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Lacto-vegetarian |
Can eat dairy |
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Ovo-vegetarian |
can only eat eggs |
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Pesco-vegetarian |
Can eat fish |
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Partial Vegetarian |
can eat everything but red meat |
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Vegan |
- only plant foods - no animal food products (no honey, no mayo) |
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Possible deficiencies with a vegetarian diet |
- iron - zinc - B12 - vitamin D |
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Possible benefits of a vegetarian diet |
- ↓ Obesity - ↓ BP - ↓ CV disease - ↓ Diabetes - ↓ Cancer - ↑ Glucose management |
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Kwashiorkor |
- low protein intake (getting calories - energy needs are marginally met Signs & Symptoms: massive edema in the abdomen and legs |
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Marasmus |
- Starving to death - Insufficient protein and energy - "skin and bones" appearance - Little or no subcutaneous fat - reduce brain growth |
