TBD

energy source at rest, Insulation, protective layer around organs, metabolism of “fat soluble” vitamins: A,D, E, K

solid at room temperature, animal foods and tropical oils, elevates blood cholesterol levels (LDL)

liquid at room temperature, from plant sources and fish (except when you eat animal foods with unsat.), lowers blood cholesterol (LDL), raises HDL ((Omega 3 and fatty acids from fish))

beef, pork, dairy products, palm oil, coconut oil

avocado, olives, peanuts, soybeans, corn oil, safflower oil, sunflower oil, fish (omega-3)

Less than 10%

Less than 20%

9

sorbitol, olestra, simplese

Artery Disease (fatty build up), diabetes, colon or rental cancer, high calories = excess body fat

waxy substance found oily in animal products and produced in the liver. Necessary for cell membranes and nerve linings and hormones

carries cholesterol away from body to be extrected (good)

Carries cholesterol into the body and sticks to vessels (bad)

requires 12 hour fasting

Less than 300 mg per day; (HDL 70, LDL 130)

600-800 mg

High amounts of saturated or trans fats in diet; increasing LDL

Exercise, Not Smoking, Unsaturated oils in diet; elevate HDL

when an unsaturated fat "corn oil" is turned saturated (Food processing technique that partially hardens the plant oil, changing an unsaturatd fat to saturated and resulting in trans fat raising your LDL)

corn oil has been chemically altered from good to bad

Found in commercially prepared foods with partial hydrogenation

cookies, crackers, french fries, microwave popcorn (increases LDL)

From a combo of 23 amino acids (functional units of proteins)

Formation of body tissues (muscles, hair, skin, nails) and blood clotting and hormone production

9-10 of the 20 These amino acids cannot be made in the body and must be supplied in the diet

10 of the 20 These are made in the body

All 20 amino acids at the same time within the body

Animal Foods (Fish, poultry, meats, eggs, dairy, soybean (tofu))

Any single plant food, vegetables, grains, nuts

15-20% of total calories

4

Higher % of Protein (40% of protein, 40% of carbs, 20% of fat)

Expensive Options but not necessary with balanced diet

Leucine, Isoleucine, Valine

Help Decrease exercise induced muscle damage, increase muscle recovery, reduce fatigue (higher intensity)

30 minutes post exercise

15 grams idealy whey protein (quicker uptake) and atleast 2-3 grams of LEucine for any benefit (Roasted Peanuts, Lean beef, chicken breast, tuna, salmon, turkey)

Has to mix and match to get all essential amino acids (Example, peanut butter sandwhich (Bread1-5 , Peanut Butter 6-9))