nutrition: proteins and fats
TRANSCRIPT
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Chapter 7
Proteins and Fats All information presented was obtained
from the textbook Food For Today Copyright 2010 by McGraw-Hill
Companies Inc.
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Protein Protein helps your body grow and repair itself. Found in animal
products, including meat, poultry, fish, eggs, and dairy products.◦ Also, in plant foods,
especially dry beans and peas, nuts, vegetables, and grain products.
Flickr Image: Taken By Brett Jordan
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Structure of Proteins Proteins are part of every cell in your
body. They are made of amino acids.
◦Amino acid is a molecule that combines with other amino acid molecules to make proteins.
◦20 different amino acids are found in protein foods. Different proteins perform specialized tasks.
◦Some combine an form hemoglobin. Hemoglobin: is a protein that transports
oxygen un the blood to all the cells in your body.
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Protein Digestion How does protein in your food
become protein in your body?◦Your body breaks down protein into
amino acids. ◦Amino acids combine into proteins
your body needs. ◦Amino acids are absorbed into the
bloodstream and sent to the cells to make new proteins.
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Complete and Incomplete
Your body makes some, but not all, amino acids for itself. ◦Essential amino acid: an amino acid
that your body needs but cannot make◦Complete protein: A food that
contains all 9 essential amino acids. Meat, poultry, fish, eggs, milk, and soy
◦Incomplete protein: food that lacks one or more of the essential amino acids. Mixture of them to complete all needed
amino acids.
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Need for Protein Proteins have countless roles in the
body. Here are the 5 most important:◦1. Growth and maintenance
Constantly broken down and replaced
◦2. Enzymes Chemical reactions take place in every cell in
your body. Enzymes make this possible.
◦3. Hormones Chemical messengers that help regulate the body.
◦4. Antibodies Play a role in the immune system
◦5. Fluid Balance
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How much do you need?!
Teens should get 10 to 30 percent of their calories from proteins.
Adults should get 10 to 35 percent Example:
◦ Teens calorie requirement is 2800.◦ What is the range of calories that this teen needs from protein. ◦ (2800 x .10 = 280) ◦ (2800 x .30 = 840)
Protein has 4 calories per gram◦ Divide those each by 4 to determine the amount in grams. ◦ (70-210g)
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Excess Protein Eating to much protein can be harmful
to your body. ◦Hard on the digestive system◦Broken down and stored by the body as fat
Weight gain
◦No need for supplements with proteins or amino acids.
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Inadequate Protein Protein-energy
malnutrition (PEM) occurs◦Most common form
of malnutrition in the world.
◦Children do not grow properly
◦Die of starvation◦Eating disorders
and addictions Flickr Image: Taken By: Photo Plod
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Protein Food Choices Plant sources have less fat and
more fiber than animal foods◦Usually cost less too!
Variety◦Meat with plant foods◦Just plant foods◦Etc. ◦Page. 90 examples
Flickr Image: Taken by Magic Robot
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The Lipid Family •Lipids are a family of chemical compounds found in every cell, both in foods and in the human body. •Two types of lipids:• Triglyceride: is a basic fat molecule• Main component of fatty tissue.
• Sterols: lipids found in cell membranes• Cholesterol
Flickr Image: Taken by Jay Mase
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FatsFats are greasy substances, with solid or
liquid, that will not dissolve in water. ◦ Liquid fats are called oils.
High fat foods are usually high in calories◦ Examples: butter, margarine, oils, cream, fried
foods, ice cream, nuts, egg yolks, and whole milk. Visible Fats:
◦ Fats that can be seen (marbling in meat products.)
Invisible Fats:◦ Cannot be seen and is a part of the chemical
composition of the food. Egg yolks.
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Why Are Fats Needed?
Fat helps the body absorb vitamins A, D, E, and K. Body fat serves as an energy reserveCushions and protects vital organsProvides warmth Fat is a component of cell membranesHelp you feel full longer after eating (long
digestion time)Enhances the flavor of most foods Add moisture and tenderness, or crispiness to
foods
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Structure of Fats Fatty Acid: is the basic building block of
fats. ◦Takes three of to make a triglyceride.
Saturated Fatty Acid: contains all the hydrogen it can chemically hold. ◦Usually solid at room temperature (butter,
meat fat)Unsaturated fatty acid: are missing
hydrogen units◦Monounsaturated: missing one ◦Polyunsaturated: missing two or more
Usually liquid at room temperature (oils)
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Essential Fatty Acids Your body makes some,
but not all fats for itself. ◦Essential fatty acid: is a
fatty acid your body needs but does not produce for itself, it must be consumed. Omega-3 : lowers the risk of
heart disease. Found in: sardines, salmon,
trout, herring, flax seeds, kiwi, walnuts, and pumpkin seeds
Flickr Image: Taken by malias
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Fat digestion Fats are mainly digested in the
small intestine. ◦Gall bladder release bile which helps
to break down the fatty acid. Fatty acids are absorbed into the
bloodstream- travel to the liver and tissues that need them.
Lipoprotein: fat-protein unit◦Chemical packages
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Cholesterol Cholesterol: is a fatlike substance in cells
that is needed for many body processes.◦Helps digest fat, build cells, and make vitamin
D and hormones. Cholesterol circulates in the blood in two
forms:◦LDL: low-density lipoprotein; takes cholesterol
from the liver to wherever it is needed in the body. LDL is known as the “bad” cholesterol. (Build up in artery walls)
◦HDL: High-density lipoproteins; picks up excess cholesterol and takes it back to the liver. HDL is known as the “good” cholesterol.
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Diet Affects Cholesterol Saturated Fat
◦Raise the level of LDL cholesterol ◦Meat, Poultry skin, whole-milk, tropical oils
(coconut oil)Polyunsaturated Fat
◦Help lower cholesterol levels if used in place of saturated fats.
◦Vegetable oils, corn oil, soybean oilMonounsaturated Fat
◦Lower levels of LDL and Raise levels of HDL Olives, avocados, nuts, peanut oil, and canola oil.
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Trans FatsHydrogenation: turns vegetable oils into
solids. ◦The missing hydrogen is added to the
unsaturated fats, which increases saturation. Shortening and most margarines Longer shelf-life and extra flavor
Trans-Fats: hydrogenation forms fatty acids◦ Increase LDL levels and lower HDL levels
Salad dressings, snack food, baked goods, fast foods, and crackers
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How many calories of fat?
Most Americans eat TOO much fat; especially saturated fat. ◦ Increase of heart disease, and cancer
You NEED fat in your diet, just in moderation.◦Teens need 25-35 percent of their caloric
intake◦Adults need 20-35 percent of their caloric
intake
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Controlling FatEat plenty of fruits, vegetables, and whole-
grain productsChoose fat-free or low-fat milkRemove skin from chicken and turkeyChose lean cuts of meat- trim fat and drain
greaseWatch portion sizesChose fish or lean poultry over red meatLimit fried foodsAvoid trans-fats
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Resources Information
◦ All information presented was obtained from the textbook Food For Today Copyright 2010 by McGraw-Hill Companies Inc.
Photographs◦ Slide 2: Flickr Image: Taken By Brett Jordan ◦ http
://www.flickr.com/photos/x1brett/3459052829/sizes/s/in/photostream/
◦ Slide 9: Flickr Image: Taken By: Photo Plod http://www.flickr.com/photos/photoplod/5316022392/sizes/s/in/photostream/
◦ Slide 10: Flickr Image: Taken by Magic Robot http://www.flickr.com/photos/magicrobot/3157414088/sizes/m/in/photostream/
◦ Slide 11: Flickr Image: Taken by Jay Mase http://www.flickr.com/photos/jaymasephotography/5381332769/sizes/s/in/photostream/
◦ Slide 15: Flickr Image: Taken by malias http://www.flickr.com/photos/malias/375664720/sizes/m/in/photostream