Comprehensive Proteins and Fats: Sources, Recommendations, and Health Impacts

1 oz meat

7g protein

1 cup milk

8g protein

1 slice bread

3g protein

1 T. peanut butter

7g protein

3 oz chicken breast

19g protein

Protein recommendations based on calories

10-35% of total calories

2000 calories

50-175g protein/day

Protein calories

4 calories/gram

WHO protein recommendation

40g protein/day

2200 calories

100g protein

Calories from protein

100g of protein x 4 calorie/g= 400 calories from protein

Percentage of calories from protein

400 cal/2200= 18% calories from protein

Lean protein sources

Beef/pork 'loin', 90% ground or higher, skinless, trim off visible fat

Protein intake estimation

Example Meal: 8oz steak, 1 cup of Milk, 1 breadstick = 67g total protein

Protein needs calculation

19 or above= .8 gram/kg recommended

Weight conversion

2.2 lb=1kg

Recommended protein for 170lbs

170lbs/2.2= 77.2 kg, 77.2kg x .8g/kg= 62 g per day

Incomplete food combinations

Red beans and rice, pasta and tomatoes, green beans and almonds, Hummus and bagel

Types of vegetarianism

Lacto, Ovo, Pescatarian, Vegan, combination

Functions of proteins

Structural components, Contractile movement of muscles, Storage of nutrients, Enzymes, Protection, Transport essential substances

Health conditions requiring high protein

Healing: trauma, surgery, burns; Normal growth period; Infection, sepsis

Food combinations with 25g protein

Breakfast: 2 scrambled eggs, whole wheat toast with butter, ¾ cup cantaloupe, 8 oz low-fat milk= 25g; Dinner: 3 oz grilled salmon, ½ cup rice, ½ cup asparagus, 2 oz whole wheat roll with butter, 1 cup strawberries= 25g

Daily protein calculation

2000 calorie diet, 25% total calorie goal, 500 calories from protein, 500/4 calories per gram= 125 g goal

Food allergies

Immune response to protein, 5-6% of kids outgrow

IgE

Increases in presence of allergen, allergen-specific, immediate reaction

IgG

Always present, not food related

Symptoms of food allergies

Diarrhea, constipation, wheezing, trouble breathing, rash, hives, itching, swelling, rapid heart beat

Diet recommendations for food allergies

Omit food from diet, read labels

Marasmus and kwashiorkor

Malnutrition including the role of protein intake and symptoms

Marasmus

Severe weight loss, wasting of muscle and body fat, skin and bones appearance, severe growth impairment, gradual.

Kwashiorkor

Edema, mild to moderate weight loss, retains some muscle and fat, growth impairment, fatty liver, rapid onset.

Protein Albumin

Helps with intravascular, intracellular, and interstitial fluid balance; measured in the blood; edema develops with low Albumin.

Kidney Disease Protein Needs

5 Stages: Glomerular filtration rate gets worse; Stage 1/2/3: Protein 12-15%; Stage 4: Protein 10%; Stage 5: Dialysis requires higher protein intake.

Monounsaturated Fats

Food sources include canola oil, olive oil, avocado, and almonds; important for the nervous system.

Polyunsaturated Fats

Food sources include nuts, seeds, fish oils, and corn; important for internal cell functions.

Saturated Fats

Food sources include beef, pork, butter, cheese, cream, and coconut oil; important for cell membranes.

Total Fat Intake

Recommended to be 20-35% of total calories.

Monounsaturated Fat Intake

Recommended to be 15% of total calories.

Polyunsaturated Fat Intake

Recommended to be 10% of total calories.

Saturated Fat Intake

Recommended to be less than 10% of total calories.

Increasing Unsaturated Fats

Choose the most unsaturated when possible; liquid over solid in the fridge (vegetable oil).

Balancing Fats in Diet

Increase monounsaturated: canola, olive, nuts; moderate poly; lower saturated or moderate: high fat meats, cheese; keep trans fat low.

Decreasing Saturated Fat Intake

Buy low-fat and free dairy; buy loin or round cuts; buy lean/extra lean; 95% lean = 5 grams per 3-4 oz; 80% lean = 20 grams per 3-4 oz.

Calculating Grams of Fat

For 1600 Calories, 25% of calories from fat: 1600 x 0.25 = 400 calories / 9 calories per g = 44 g of fat per day.

Omega-3 Fats

Food sources include seafood, fish, fish oil, eggs, chia, flax oil, wheat germ; recommended to eat fish 2 times a week.

Omega-6 Fats

Food sources include corn, soy, sunflower, red meat, and eggs.

DRI Ratio of Omega-6 to Omega-3

Recommended ratio is 10:1; actual American ratio is 20:1.

Health Benefits of Omega-3 Oils

Decrease blood clots, regulate blood pressure, improve skin health, reduce blood triglycerides, protect cell membranes.

Digestion of Fats/Oils

Lipases through stomach and small intestine; bile used; end products are monoglycerides, fatty acids, and glycerol.

Body Uses of Fats and Oils

Used for structure, energy source, and energy storage.

Difference between Fats/Oils and Cholesterol

Fats and oils are triglycerides made of glycerol and fatty acids for energy and storage; cholesterol is a sterol with a ring structure that helps hormones, vitamin D, bile, and cell function.

Food Sources of Cholesterol

Includes beef, pork, egg yolk, fish, poultry, dairy, and butter; recommended intake is <300mg a day.

HDL vs LDL

HDL helps with plaque disposal; LDL is taken up by blood vessels and fat stores.

Calorie of a gram of fats/oil

9 calories/gram