Nutrient Notes Mrs. DeVore, Health, updated 2017
Protein ● Many functions in the body - well known for helping build cells & tissues ● About 25-35% of calories should come from protein (~50 grams per day) ○ Average person can multiply .4 x body weight for daily protein needs ○ Very active people can multiply .6 or .8 x body weight for an estimate of daily protein in grams ● The building blocks of proteins are amino acids (20-22 of them) ● 9 of which you need to consume from foods ● The rest your body makes through combinations of other amino acids and nutrients
2 Types of Protein 1. Complete proteins: contain all essential amino acids a. Meats, fish, eggs, dairy products, soy (edamame) and quinoa (whole grain) b. Most protein supplements (bars, powders, shakes, etc.) contain complete proteins, but the quality may vary and there could be added chemicals, sugar and artificial ingredients i. Quality whey protein is typically considered better than soy protein 2. Incomplete proteins: contain some of the essential amino acids a. Best sources: whole grains, beans, nuts, seeds, lentils b. You DO NOT need to combine sources of incomplete proteins in a single meal, but should eat a variety of foods to ensure your body can combine them daily 3. Individuals with restricted diets should track their protein intake for a few days to ensure they are getting enough - especially if they are growing, very active, or are pregnant (free app/website option: MyFitness Pal)
Complications of too much protein ● Rarely do people consume too much protein, but if they do, it’s typically because they’re on a special diet, supplementing, and are limiting their carbohydrates ○ Examples: Atkins diet (high in animal proteins, low in all carbohydrates) ● Without adequate carbs, the body begins to burn more body fat at fuel, which is called ketosis ● For the average, healthy person, ketosis is usually not a health issue ● For someone who is an undiagnosed diabetic, is pregnant, or has other health conditions, prolonged ketosis can lead to a buildup of ketones in the blood causing ketoacidosis - can cause coma or death ● A high animal protein diet may also lead to high blood cholesterol which is a leading factor in developing heart disease ● A low carb diet can cause feelings of fatigue, lethargy, mood swings, and hormone imbalances and is generally considered a bad idea
Vegetarian & Vegan Diets ● Types of vegetarian diets: ○ Semi-vegetarian, also called a flexitarian diet, is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities. ○ Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included. ○ Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs. ○ Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs. ○ Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish. ○ Pollotarian diets exclude meat, dairy and fish, but allow poultry. ○ Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products. ● Some vegetarians/vegans eat diets too high in processed foods to make up for the foods they eliminate, which is not healthy and they may lack essential nutrients, such as calcium or B vitamins ● A well planned diet should be balanced, incorporate a variety of fruits, vegetables, beans, lentils, and whole grains ● Calcium and vitamin D should be monitored and a vegan should consider a B vitamin supplement
Fats (they don’t make you fat) ● Fats are a type of lipid and have 9 calories per gram (more than carbs or protein) A source of energy – Our body uses the fat we eat, and fats we make from other ● nutrients in our bodies, to provide the energy for most of our life-functions ● They transport vitamins A, D, E, & K through the bloodstream ● Essential fatty acids – Dietary fats that are essential for growth development and cell functions, but cannot be made by our body’s processes ● Proper functioning of nerves and brain- fats are part of myelin- a fatty material which wraps around our nerve cells so that they can send electrical messages. Our brains contain large amounts of essential fats Maintaining healthy skin and other tissues. All our body cells need to contain some ● fats as essential parts of cell membranes , controlling what goes in and out of our cells
Types of Fats ● About 20-30% of your calories in your diet should be from fats Total fat per 2,000 calories = 65-80g per day; Limit saturated fat to 13-20g per day ● ● Liquid fats are called OILS; solid fats are called FAT ● 2 Types: ○ Saturated (solid at room temperature) Associated with heart disease in high amounts, especially when mainly ■ consumed from animal products and a low fiber diet ● Meats, cheese, butter, coconut oil, skin on chicken ○ Unsaturated (liquid at room temperature) Mono & polyunsaturated are the most popular ■ ● Avocado, salmon & other fish, nuts, seeds ○ Trans fat: hydrogenated vegetable oils, solid at room temperature, should not be consumed (or limit to 2g per day)
Cholesterol Cholesterol is a waxy, fat-like substance that’s found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat. 2 sources of cholesterol: ● your liver makes cholesterol ● animal products contain cholesterol (because they had a liver too) ○ Meat, poultry, pork, eggs, cheese & dairy products are highest Too much cholesterol in your blood can accumulate as plaque in your arteries narrowing them and leading to heart disease (see image on next Slide). Exercise, soluble fiber, limiting animals products, increasing vegetables, and omega-3 fatty acids can help lower blood cholesterol levels.
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