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CCMA CH 4
CCMA CH 4 REVIEW (Nutrition - Proteins)
Term | Definition |
---|---|
proteins | large complex molecules that the body makes from amino acids, which are the natural compounds that plants and animal foods contain |
proteins' functions | - repair and build tissues - energy (not ideal because body will lose lean tissues/muscle strength) - body structure - fluid balance - creation of transport molecules |
amino acids | - not stored so it's gained from consuming protein everyday - 1 gram of protein = 4 calories - Too little protein = weight loss, malnutrition, fatigue, increased susceptibility to infection - Too much protein = ends up as body fat/converted to glucose |
additional protein needed | - burns, major infections, trauma, surgery - pregnancy, breastfeeding, infancy, adolescence |
types of amino acids | - essential: ones the body cannot produce - nonessential: body can make from essential amino acids or as protein break down - conditional: not usually essential but could become essential when body is stressed or ill |
complete proteins | - animal source - contains all 9 essential amino acids - ex. soy |
incomplete proteins | - plant source - don't contain all essential amino acids - specific combos of these proteins will make complete protein source: Black beans + Rice Wheat + Soybeans Corn + Beans Pea Soup + Toast PB Sandwich |
ounce equivalents | 1 oz meat, poultry, fish - 1/4 cup cooked beans - 1 egg - 1 tbsp PB - 1/2 oz nuts/seeds |
food sources - animals | - ideally not processed (excessive amounts of sodium, fat, additives, preservatives) - meat, seafood, poultry, milk, yogurt, eggs, cheese - Omega-3 fatty acid seafoods are ideal (salmon, trout, sardines, anchovies, herring, oysters, mackerel) |
food sources - plants | - legumes (beans, lentils, black-eyed peas) - grains (cereals, pasta, bread) - nuts, seeds, and some vegetables (broccoli, potatoes, leafy greens, green peas) - (ideal) unsalted nuts and seeds to minimize sodium intake and variety of protein foods |
athletes | don't need to consume more protein than the recommended amounts, but need to focus on the source of protein - building muscle mass requires more calories, not more protein specifically |