Needed for growth, development, tissue repair and maintenance. They play important role in glucose metabolism.
15 – 20% of total caloric consumption per day should be from dietary proteins.
Types Of Protiens
I. First class proteins (high biological value – have almost complete essential aminoacids)
a. Non vegetarian: egg, mutton, chicken, fish, pork
b. Vegetarian: milk, curd, paneer
II. Second class proteins (low biological value – some aminoacids lacking)
Soyabeans, Grams, Dhal, Pear, Beans, Nuts (dry fruits)
III. Third class proteins
Cereals – oats, barley, ragi, wheat, rice
Fats Contents
| FOOD | CHOLESTEROL mg/100gm | FOOD | CHOLESTEROL mg/100gm |
|---|---|---|---|
| Egg yolk (dried) | 3000 | Lamb (raw) | 70 |
| Egg yolk (frozen) | 1280 | Pork | 70 |
| Brains raw | 2000 | Mutton | 70 |
| Egg (whole) | 550 | Chicken | 60 |
| Kidney, Liver | 375 | Ice | 45 |
| Butter | 250 | Butter 1 table spoon | 35 |
| Cheese | 100 | Whole milk 1 cup | 35 |
| Beef | 70 | Skimmed milk 1 cup | 05 |
| Fish | 70 | Egg white | 00 |
Know About
1. Saturated Fatty Acids (SFA)
Solids at room temperature
Mainly animal source – meat, milk, ghee, butter, cheese, vanaspathy, coconut oil.
2. Unsaturated Fatty Acids (UFA)
Usually vegetable source, liquid at room temperature
Mainly animal source – meat, milk, ghee, butter, cheese, vanaspathy, coconut oil.
Mainly animal source – meat, milk, ghee, butter, cheese, vanaspathy, coconut oil.
SFA increase blood cholesterol,
PUFA decreases total and LDL cholesterol Excess PUFA likely to promote carcinogenesis, suppresses immune system & decreases HDL-C
MUFA – lowers LDL without decreasing in HDL-C
3. P/S value
Ratio of PUFA to SFA
P/S > 2 decreases total cholesterol
Oil (unhydrogenated)
4. What are Transfats?
Transfats formed when vegetable oils are processed (more solid solid – hydrogenated form)
Raises LDL cholesterol and lowers HDL-C same like SFA
5. Is fish oil good for health?
Yes, it contains Eicasopentanoic acid and decosohexaenoic acid which reduces CAD risk by lowering lipids particularly Triglycerides and VLDL / LDL.
They also lower BP, prolong platelet aggregation.