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Increasing Healthy Food

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1. PROTEIN is composed of amino acids. It is required to synthesize and repair muscle and other tissues and maintain fluid and acid-base balance in the body. Proteins also function as enzymes, hormones, and transporters. If necessary, the body uses protein to meet energy needs (4 kcals per gram). Excess kcals from protein are stored as body fat. If you consumed 60 grams of protein in a day, how many kcals would this convert to? (Choose your answer and delete the rest). (1 point) b) 240 kcals 2.

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The AMDR (Acceptable Macronutrient Distribution Range) for daily intake of protein is 10% – 35% of an adult’s calorie needs (see Chapter 2, page 50-51. If Jessie requires 2000 kcals per day, how much should be coming from protein? (Choose your answer and delete the rest). (2 points) b) 200 – 700 kcals (50 – 175 grams) For the remaining questions, determine how YOUR average intake of protein compares to the recommendations. 3. What was your daily AVERAGE intake of protein in GRAMS? (See Actual Intakes vs. Recommended Intakes Bar Graph?? , Actual Intake Column).

Example: 57. 31 grams. 1 point) Answer:83. 89 4. Refer to your All Nutrients Spreadsheet ?? and determine which DAY (1, 2, or 3) had the LOWEST intake of protein. List the DAY and the total amount of protein in GRAMS (See “Day Total” in bold at the end of each day in the Prot (g) column). Example: Day 2 = 39. 4 grams. (1 point) Answer: Day 1= 76 grams 5. The RDA for protein is based on an individual’s body weight. Most healthy adults need 0. 8 grams of protein for every kilogram (kg) of body weight (see Chapter 6, pages 242 – 243). In general, Americans are either meeting or exceeding their protein needs.

Determine YOUR protein requirements by converting your body weight from pounds to kilograms and multiplying by 0. 8. There are 2. 2 kilograms in a pound (so your weight in kg should be a LOWER number than your weight in lbs). SHOW YOUR WORK for full credit. Example: 120 lbs / 2. 2 = 54. 54 kg x 0. 8 grams = 43. 63 grams of protein. (2 points) Answer:154lbs/2. 2=70kg x 0. 8 grams = 56 grams of protein 6. Look at your answers on the two previous questions. How did your protein intake on your “lowest day” compare to the protein RDA you calculated? Choose your answer and delete the rest). (1 point) MET or EXCEEDED Calculated Protein RDA 7. Determine what PERCENTAGE of your daily kcals came from protein by EITHER listing the number listed on your Calorie and Fat Sources Report?? (Sources of CaloriesBox)OR by dividing your ACTUAL intake of protein (in kcals) by your TOTAL daily kcals. Example:?? ? 57. 3 g Protein x 4 kcals/g = 229 kcals from Protein /1333 total kcals = 17%. (1 point) Answer: 26% 8. How did your intake compare to the Acceptable Macronutrient Distribution Range (AMDR) for Protein? Choose your answer and delete the rest). (1 point) MET the Recommendation (10% – 35% of kcals) 9. Which meal (Breakfast, Lunch, Dinner, or Snack) represented your HIGHEST intake of protein (see Meal Assessment Report?? )? List the MEAL and the PERCENTAGE of total protein it accounted for. Example:   Breakfast, 43%. (1 point) Answer: Dinner 36% 10. A) Explain why plant proteins (other than soy) are considered “incomplete” and why animal proteins (from meat, dairy, and eggs) are considered and “complete”. Refer to your textbook if necessary (Chapter 6, pages 239 – 242).

B) List your 2 BEST sources of protein (see All Nutrients Spreadsheet ?? (Prot (g) Column). Indicate whether they are complete or incomplete. (2 points) Part A: A complete protein (animal protein) is a source of protein that contains an adequate proportion of all nine of the necessary for the dietary needs of humans or other animals. Some incomplete protein (plant protein) sources may contain all essential amino acids, but a complete protein contains them in correct proportions for supporting biological functions in the human body. Part B: Fish & Chicken 11.

VEGETARIAN CASE STUDY. Erin is a 26-year-old college student. She weighs 145 pounds and is moderately active. She is also a lacto-ovo vegetarian. On a typical day, Erin eats at least 3 meals, meets her energy needs, and includes a variety of foods in her diet. Two of the following statements below are CORRECT. Choose your answers and delete the rest. (1 point) b) She includes milk and eggs in her diet but restricts meatd)  The quality and amount of protein in her diet is probably adequate 12. VEGAN CASE STUDY. Randi is 18-years-old and has recently decided to become a vegan.

She weighs 124 pounds, tends to be a rigid eater, and doesn’t do very well at including complementary proteins in her diet. Although there are certainly benefits to a plant-based diet, she’s been told that vegans are at a higher risk for certain nutrient deficiencies and other health problems. Refer to Chapter 6 in your textbook (pages 248 – 255). A) List at least 4 nutrients that are more likely to be missing or insufficient in a vegan diet AND B) List at least 4 health problems or conditions that can result from an insufficient intake of protein. 2 points) Part A:  Vit-D, Vit-B12, protein, calcium Part B:  marasmus, kwashiorkor, low energy, poor immune system, bone health issues 13. ATHLETE CASE STUDY. Landon is a 34-year-old athlete. He weighs 165 pounds and competes in marathons and other high-endurance sports. The protein requirement for athletes is typically 1. 0 – 1. 5 grams per kilogram of body weight. For high-endurance and/or competitive athletes, up to 2. 0 grams per kilogram of body weight is recommended. Assume that Landon needs 1. 5 grams of protein per kilogram of body weight.

A) Determine Landon’s protein needs (in grams). Assume that he needs 1. 5 grams of protein per kilogram of body weight. SHOW YOUR WORK for full credit. B) List at least 4 health problems or conditions that can result from excessive intake of protein (Chapter 6, pages 248 – 255). (2 points) Part A:  165lbs/2. 2=75kgx1. 5grams=112. 5 grams Part B:  cardiovascular disease, kidney stones, osteoporosis, some types of cancer 14. A) Evaluate your intake of protein. Are you consuming more or less than you realized? What food sources of protein are most common in your diet (plant or animal sources)?

Are you getting enough or too much? Is this something you’re concerned about? Why or why not? B) Identify at least one SPECIFIC and measurable improvement in regards to your protein intake that you’re willing to make starting this week. A measurable goal usually has numbers and/or a time frame in it (i. e. “Right now, most of my protein is coming from animal sources that are also high in fat. This week, I’m going to replace at least ONE high-fat animal product PER DAY with a healthier choice (like fish, yogurt, low-fat milk, nuts, beans, seeds, an egg sandwich, etc”). 2 points) Personal Evaluation: I am ok with the amount of protein in my diet. I think most of my sources of protein are healthy sources like fish and yogurt. I feel like I am pretty aware of the protein in my diet and am satisfied with the ratio. Specific Goal: Right now, most of my protein is coming from animal sources that are also low in fat. This week, I’m going to experiment and try to eat a Lacto-Ovo-Vegetarian diet an see how I feel as well as measure my protein intake vs. fat intake. 15.

APPLICATION QUESTION – Select and complete an Application Activity from the list of options (also linked on the homepage). List the NUMBER and DESCRIPTION (in bold lettering on the list). Report on what you did and what you learned. Your answer should be at least 4 lines long and demonstrate that you took this assignment seriously. Alternatively, you can read Fighting Inflammation ?? (Published in the Nutrition Action Health Letter, Nov 2011) and write a synopsis of the article. Your summary needs to be at least 6 lines long and include specific content from the article.

Please also include what you learned and how you plan to apply this information. (5 points) Application Activity ___Fighting Inflammation_ (or Read “Fighting Inflammation” Article) Answer: “Heart disease, cancer, Alzheimer’s disease, the metabolic syndrome, physical disability. That’s just a partial list of the illnesses that have been linked to chronic inflammation. “It’s different from the classic, red, swelling, white-cell kind of inflammation that we’re used to thinking of,” explains Walter Willett, chair of the Nutrition Department at the Harvard School of Public Health.

Instead, it’s more of a slow burn that’s detected only by a rise in inflammatory signals, or markers—proteins produced by the immune system to fight infection or heal an injury (though not the kind of injury you can necessarily see or feel). The question is: how can you douse the flames? So far, only one thing is clear, says Willett. “The most powerful way to reduce your inflammatory factors is to lose excess weight. “”(Nutrition Action Health Letter, November 2011) This very first portion of the article had me hooked. But my mind instantly thought inflammation, like cut your finger accidentally and the area will swell, redden, and heat up.

I then learned this type of acute inflammatory response is the body’s reaction to trauma, and it’s an essential part of the healing process. But inflammation can be harmful when it hangs around too long and refuses to leave. When the inflammation switch refuses to turn off, the body operates as if it is always under attack and the older we get, the more likely this is to happen. White blood cells flood the system for weeks, months, and even years. While anti-inflammatory drugs do exist, they can injure the stomach or suppress the immune system.

Fortunately, the situation can be remedied by a change in diet, specifically by altering the kinds of fats you eat. Omega-3 fatty acids tend to decrease inflammation while omega-6 fats and trans-fats increase inflammation. Most of all the small statement ? ose excess weight? Left the bells in my head ringing. I want to monitor my diet more closely and implement some of these eating habits and increase healthy foods like, fish, nuts, seeds, oils, lean grass-fed meats, fruits, vegetables and spices such as turmeric, cloves, and ginger to see if I notice a difference in the way I feel.

Cite this Increasing Healthy Food

Increasing Healthy Food. (2016, Sep 16). Retrieved from https://graduateway.com/increasing-healthy-food/

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