Fats and Proteins

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Fats and Proteins
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Fats

• Fat is an essential nutrient that has several
  important functions
• Promotes healthy skin and normal growth
• Carries vitamins A,D,E, and K through body
• Body stores fat for a reserve supply of energy
• Acts as a cushion to protect vital organs such as
  the heart and liver

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Fats

• The body needs essential fatty acids, found
  mainly in vegetable oils

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Types of Fats

• Saturated Fatty Acids
• Polyunsaturated Fatty Acids
• Monounsaturated Fatty Acids

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Saturated Fatty Acids

• Found in animal products
• Not well metabolized in humans
• Found in tropical oils palm and coconut
• Should not provide more than 10 of energy
• Increases cholesterol levels and fatty buildup to
  artery walls

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Saturated Fatty Acids

• Solid a room temperature
• Meat, poultry skin, whole milk are high in
  saturated fats

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Polyunsaturated Fatty Acids

• Essential for human life
• Found in every cell of the human body
• Should account for about 2 of energy
• Found in vegetables, seeds and nuts

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Monounsaturated Fatty Acids

• Evidence for a beneficial and protective role in
  cardiovascular disease
• Found predominately in fish
• Also found in olives, olive oil,avocados, and
  peanuts

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Role of Fats-Lipids

• Concentrated source of energy 9kcals/g
• Not readily usable
• Structural component of cell membranes
• Precursor of hormones
• Delay passage of food from the stomach satiety
• Adds the flavor to food

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Cholesterol, Fats and Health

• Cholesterol is a fat like substance present in
  all body cells.
• Needed for many essential body processes
• Known as lipoproteins when is circulates in the
  blood
• Produced in the liver

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Lipoproteins

• LDL-Low Density Lipoprotein
• HDL-High Density Lipoprotein

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LDL

• Sometimes called BAD cholesterol
• Too much in blood can build up on the artery
  walls leading to heart disease or stroke

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HDL

• Sometimes called the GOOD cholesterol
• An easy way to remember is to think of the H as
  being HAPPY
• Takes excess cholesterol back to the liver
  keeping it from doing harm to arteries

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Cholesterol in Foods

• In addition to being made by our body,
  cholesterol can be found in meat, poultry, and
  fish
• Liver, egg yolks and some shellfish are high in
  cholesterol

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Cholesterol

• Saturated fats raise LDL levels
• Polyunsaturated fats lower both HDL and LDL
• Monounsaturated fats lower only LDL

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Fat is Everywhere!

• Spoonfuls of salad dressing on the usual salad,
  vegetables in butter sauce, sour cream, bacon
  bits and cheese on a baked potato, hot rolls with
  fresh melted butter

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Guidelines

• Follow these guidelines to keep fat and
  cholesterol levels to recommended amounts
• Limit eggs to 3 per week
• Limit red meats to 3 per week
• Use low fat cheese and milk products
• Include at least 2 fish meals per week
• Use ground turkey and chicken instead of ground
  beef in spaghetti, chili and meat loaf

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Foods to Avoid

• Hot dogs, lunch meat
• Whole milk, sour cream and high fat cheese
  (Colby, cheddar, blue, brick)
• Bacon and sausages
• Oils and fats to brown meats

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Proteins - Functions

• Used to help the body grow and to repair worn out
  or damaged parts
• One fifth of your bodys total weight is protein
• Proteins regulate important body processes
• Play a major role in fighting disease
• Strengthens blood
• Builds and maintains muslce

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Role of Proteins

• Structural component of
• Cells
• Tissues
• Enzymes
• Peptides, hormones, immune components
• Can be used for energy but not effeciently
• 4 kcals/g

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Proteins

• Made up of chemical compounds called amino acids
• 22 different amino acids that can be combined
  into millions of different kinds of proteins
• 9 amino acids cannot be made in the body
• These 9 amino acids are called essential amino
  acids

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Types of Proteins

• Complete
• Incomplete

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Types of Proteins

• Complete
• Supply all of the essential amino acids
• Foods from animal sources such as meat, poultry,
  fish, eggs and dairy

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Types of Proteins

• Incomplete
• Are lacking one or more essential amino acids
• Plant sources supply incomplete amino acids
• It is possible to obtain all of the essential
  amino acids by eating plant sources.
• By combining 2 different plant sources together
  they can provide all of the essential amino acids
  (Ex. Beans and rice)

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Proteins

• Food sources of protein
• Meat, poultry, fish, eggs, milk, yogurt, cheese,
  dried beans, and dried peas

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