S5: Macronutrients/ Micronutrients & Food prep
MACRONUTRIENTS
PROTEIN
All essential amino acids available from plants
Animal Proteins more concentrated 
Chicken breast 85g=25g protein.
Beef 85 grams =22 g protein
VERY DIGESTABLE
95% ILLEAL digestiblity for eggs, meats and milk
Have more sulfar amino acids which are acidic and need buffering with calcium. can dec bone health
Plant based proteins
Soy beans 172g= 18g protein
Tofu 136g= 20.6g protein
pinto beens & lentils similar
HEMP seeds 33g =15g protein- higher than animal poryeo
PLANT PROTEINS LESS DIGESTIBLE.
Animal proteins 1/4- 1/3 protein
Plant proteins 1/8 protein
Sou, wheat and gluten similar to meant ie illeal digestibility of 90%
cereals and peas- 80-90%
Plants 50-80%
Plants contain all essential amino acids- but often not in ideal proportion. A healthy mixed vegetarian diet can provide with a combination of fruit and veg
FAT
Good
Bad
Polyunsaturated
Polyunsaturated
Omega 3 (antiflammatory)
Omega 6- arachhidonic acid
some omega 6s (eg. lineolic acid) are anti inflammatory
Monounsaturated
Oils at room temp
eg. olive, rapeseed, sesame oils
If used instead of saturated- lower LDL and CVD risk
Saturated
Lauric Acid (coconuts)
increases HDL & LDL
HDL may not lower CVD. LDL will inc CVD risk so overall best to avoid
Stearic Acid
Cheese, poultry, meat, dairy, dark chocolate
Ass with endothelial cell damage
Ass with colorectal cancer
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Palmitic acid
Inflammatory
Palm oil, butter, cheese, milk
Most common sat fat
Inc. CVD risk
Mystiric acid
Dairy, coconut & palm oil
TRANS FATS
Partially hydrogenated vegetable oils
INC RISK OF CVD & STROKE
Carbohydrates
Fibre
BENEFITS
Lowers cholesterol
stabalizes blood sugar
inc. satiety
dec risk of diabetes
dec risk of colon cancer
recommendations for fibre
WOMEN >25G/DAY (IDEALLY 40)
MEN>38g/day (ideally 45g)
no fiber in meat and dairy
Micronutrients
Antioxidant foods
Cruciferous veg (sulforaphane)
Brocolli, cauliflower
Dark berries & fruit (polyphenols, acancyanindins)
Alium veg (organosulfars)
garlic/onions/leeks
Orange, yellow ve
caratanoids
Stimulate killer cells
Dark leafy veg
high in cal/Mg/K+
spinach, lettuce, chard
Processed meat
Group 1 carcinogen
colon, stomacg, pacreatic, prostate cancer
red meat-
probable ca risk
AGE
protein>fats?carbs
dry cooking/ph/longer heart
ass diaetes, atherosclorisi, kidney,, wound healing
Mt Sinai study
More age in Animal>oricessed?nuts>dairy