Protein
Proteins are made up of chemical building blocks called...
Amino Acids
What population of people may need extra protein?
Injured, Ill, Pregnant
What happens to most of the fat that we consume?
It is converted and stored throughout the body. Adipose tissues are the warehouse for this fat.
On a blood test which cholesterol do you want to be high and which cholesterol do you want to be low?
LDL Low
HDL High
Does saturated fat raise or lower LDL? What are some examples of saturated fats?
Raises LDL and fatty meat, poultry skin, whole milk dairy products, coconut oil, palm oil, kernel oil.
Proteins make up about how much of our total weight?
1/5 or 20%
What can happen if we eat too much protein?
Excess amounts are broken down and stored by your body as fat.
Your body must also work overtime to break down the extra protein and remove the byproducts.
name two examples of invisible fats
Nuts, advocado, baked goods
What does LDL or Low Density Lipoprotein do?
Low-Density Lipoprotein, takes cholesterol from the liver to wherever it is needed in the body. If too much LDL is circulating, excess amounts can build up in the artery walls.
Does monounsaturated fat raise or lower LDL? What are some examples of monounsaturated fats?
Lowers LDL
Olive oil, avocados, nuts, peanut oil, and canola oil.
What are complete proteins?
Foods from animal sources that have all of the Amino Acids that your body needs.
What percentage of our calories should come from protein?
Teens get 10 to 30 percent of their calories from their proteins and adults get 10 to 35 percent.
Which Vitamins do fats help us absorb
A, D, E, and K
What are some healthy functions that cholesterol serves?
Cholesterol is used for digesting fat and making vitamin D, as well as making some hormones and building cells.
Does trans fat raise or lower LDL? What are some examples of trans fats?
They increase LDl cholesterol levels in the blood and may lower HDL.
Common in margarine, salad dressing, crackers, snack foods, baked goods, fast foods, and convenience foods.
What are incomplete proteins?
Proteins that lack at least one of the essential amino acids
How much protein per kg of body weight per day should an athlete consume?
1.2g - 1.7g perkg of body weight
Other than absorbing vitamins what are some other reasons we need fat?
Body fat serves as a reserve supply of energy
Body fat cushions and protects the heart and other vital organs, It protects bones from injury.
A layer of fat under the skin provides insulation for warmth
Because fat moves slowly through the digestive system. They help you feel full longer after eating.
Which fatty-acid lowers the risk of heart disease and is found in fish oils, flax seeds, and chia seeds?
Omega 3 fatty acid
what percentage of your daily calories should come from fats?
20-35%
What is the only plant source protein that is a complete protein?
Soy beans
To support a larger muscle mass a person needs to increase their protein and carb consumption. Hopw much should they increase their protein as well as their carb per desired amount of KG of muscle they want to put on?
1.5g of protein per kg
30g of carb per KG
When we break fats down to digest them what do they break down into?
Fatty Acids
What does HDL or High Density Lipoprotein do?
High-Density lipoprotein is more helpful. It picks up excess cholesterol and takes it back to the liver for excretion.
What percentage of the human brain is fat?
The human brain is nearly 60% fat, highlighting its importance in cognitive function and structure.