Health Science - Chapter 3 Part 2

role of proteins

used to build and repair much of the body structure, including muscles, blood, internal organs, skin, hair, nails, and bones

main sources of proteins

meats, milk, and other dairy products

number of amino acids used to form different types of proteins

20

number of essential amino acids

9

number of nonessential amino acids

11

essential amino acids

must be eaten due to the body not being able to synthesize them

nonessential amino acids

can be synthesized in the body if enough nitrogen is present

list of essential amino acids

• histidine

• isoleucine

• leucine

• lysine

• methionine

• phenylalanine

• threonine

• tryptophan

• valine

list of nonessential amino acids

• alanine

• arginine

• asparagine

• aspartic acid

• cysteine

• glutamic acid

• glutamine

• glycine

• proline

• serine

• tyrosine

complete protein source

food containing protein that supplies every essential amino acid

• tend to come from animal tissue

incomplete protein sources

foods containing protein that do not supply every essential amino acid

• come from plants

substitutes for red meats

grains, legumes, vegetables, and fruits

role of vitamins

used for normal bodily metabolism, growth, and development

two groups of vitamins

• fat-soluble

• water-soluble

4 fat-soluble vitamins

A,D,E,K

2 types of water-soluble vitamins

B complex and C

vitamins that are not synthesized in the body and required in the diet

B complex vitamins, E, and C

vitamins synthesized in the body from precursor molecules

vitamins A (beta-carotene), D (cholesterol and light in the skin), and K (by bacteria in the intestines)

vitamins that are antioxidants

vitamins A, E, and beta-carotene

role of antioxidant vitamins

thought to play a role in preventing chronic diseases

effects of excessive red meat consumption

increases risk of premature death, primarily from heart disease, stroke, some cancers, and type 2 diabetes

effects of eating less red meat

• protects environment by requiring less cattle feed and water

• decreases the production of methane gas and solid waste by the animals

• reduces the requirement of nitrous oxide used in fertilizers to grow the feed

• leads to less deforestation to make pasture and farmland

number of minerals that have important roles in body functioning

25

the important roles of minerals

• supplying firm structure to cells, such as in nails, bones, and teeth

• helping maintain water balance and acid-base balance

• serving as parts of respiratory pigments and enzymes

• regulating muscular and nervous tissue impulses, blood clotting, and normal heart rhythm

minerals needed in larger amounts

• calcium

• sodium

• iron

calcium purpose

bone and teeth structure and for muscle and nerve function

sodium purpose

for fluid regulation and electrical transmissions

iron purpose

for energy utilization and the structure of hemoglobin

important function of selenium

may be important in preventing certain types of cancer

percent of body weight that’s water weight

60%

vital processes of the body that water helps with

• digesting and absorbing food

• providing a waterway for blood and cell constituents

• regulating heat

• removing waste

• building and repairing cells

unprocessed foods

in their natural or nearly natural state, where vitamins, minerals, fiber, and other nutrients are still intact

processed foods 

any food that has been altered in some way from its natural state during food preparation such as cooking, canning, freezing, or drying 

highly processed foods (ultra-processed)

these are detrimental to human health

• devoid of nutrients that promote health

• promote inflammation

• harm gut bacterial balance

• plaque formation in the arteries

the american diet carbohydrate recommendation 

45-65% of calories 

• 20-40% complex carbs 

• <25% simple 

the american diet fat recommendation

no more than 20-30% of calories

the american diet reccommended protein

10-35% of calories from protein

Estimated Average Requirement 

sufficient to meet the nutritional needs of 50% of the healthy population 

recommended dietary allowance

sufficient to meet the nutritional needs of 98% of the healthy population - it is set above the EAR standard

adequate intake

set when the EAR is not available and takes the place of the RDA

Tolerable Upper Intake Level

the highest safe intake level

daily values

suggested food and food component amounts that do not have established RDAs but do have important relationships to health. Shown on product labels 

estimated energy requirement

represents the daily energy needs of the individual

goals of nutrient analysis

• include measurements of calories, carbs, fats, proteins, cholesterol, sodium, vitamins, and minerals

• record and quantify all food consumed 

• calculate the number of servings and determine the amount of nutrients from each food 

• compare to the RDA 

• info learned includes the sources of carbs, fats, and protein in the diet, as well as caloric values of food