Transcript Proteins and Fats

Proteins and Fats
What do you know?
 In groups of 2-3 list all the
items that you can think of
that provide protein to the
body
 Determine if they would
likely be eaten at
breakfast, lunch, or dinner
 Go around the room,
listing off foods, first team
to get to 21, wins. Food
may not be stated twice,
and if so, a point is lost.
The Structure of Proteins
 1/5 of body weight – make up a part of every cell in
your body
 Made of Amino Acids
 Is a molecule that combines with other amino acid to
make proteins
 Twenty different amino acids are found in protein foods
Structure of Protein
 Different proteins perform specialized tasks
 Some amino acids wind together to form rope like spirals,
these are found in tendons and ligaments
 Others combine into ball shaped proteins – such as
hemoglobin
 Hemoglobin is a protein that transports oxygen in the blood
to all cells in your body
Protein Digestion
 Protein digestion starts in the stomach
 Acid changes the shape of the proteins and enzymes
break the proteins down
 In the small intestines, the proteins break down into
amino acids
 Amino acids are then absorbed into the blood stream
and sent to the cells to make new proteins
Complete and Incomplete
Proteins
 Essential amino acids – cannot be made by your body
(the body makes a lot of amino acids itself). You must
get them from food
 All 9 essential amino acids can be found in complete
proteins
 Meat, poultry, fish, eggs, milk, and soy
 A food that lacks one or more essential amino acid is
called a incomplete protein
The Need for Protein
 Growth and Maintenance
 The body needs a continuous or uninterrupted, supply of
protein to grow and repair itself
 This is often done by the body itself
 Enzymes
 Make chemical reactions possible within the body’s cells
 Hormones
 Help to regulate the body
 Insulin to help regulate glucose
 Thyroid to help regulate metabolism
The Need For Protein
 Antibodies
 Play a role with the immune system
 Fluid Balance
 Inside the cells and in the bloodstream that help cells to
maintain the right amount of fluid
How Much Protein Do You
Need?
 How Much is Needed?
 10-30% of calories from proteins for teens
 10-35% of calories from proteins for adults
 Excess Protein
 Hard on the digestive system
 Will be broken down and stored as fat – leading to weight gain
 Inadequate Protein
 Protein-energy malnutrition (PEM)
 Occurs when a person does not get enough calories from
protein
 Most common form of malnutrition in the world
 Children do not grow properly, die from starvation
What To Eat…
 Most Americans get protein from animal sources
however, plant sources are better due to less fat and
more fiber
 Complete proteins that are not meat may be rice and
beans, peanut butter, soybeans
The Lipid Family
 Two types of lipids are important:
 Triglyceride
 Main component of fatty tissue
 Sterols
 Found in cell membranes
Fats
 Fats can be solid or liquid and do not dissolve in water
 High fat foods usually = high calories
 Butter, margarine, oils, cream, fried foods, ice cream, nuts
and seeds, egg yolks, whole milk, many cheeses, salad
dressing, baked goods, gravies, processed meats (hot
dogs)
 Many foods contain fat that cannot be seen
 Egg yolk, avocado
Fats
 When you eat fats, it is stored in the adipose tissue
cells through the body
 Fats are needed for the following reasons:
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Helps to absorb Vitamin A, D, E, and K
Serves as an energy reserve
Cushions and protects vital organs and bones
Warmth
Part of cell membranes
Feel full longer due to moving through the digestive
system
Structure of Fats
 Fatty Acids
 Basic building block of fats
 Saturated Fatty Acid
 Contains all of the hydrogen it can chemically hold
 Solid at room temperature
 Melting does not change this
 Unsaturated Fatty Acid
 Missing hydrogen unit
 Liquid at room temperature
Fat Digestion
 Mainly digested in the small intestine
 The gallbladder releases bile which is made by the liver,
into the small intestine
 A fat protein is called a lipoprotein
Cholesterol
 Cholesterol is a fat like substance in cells that is need
for many body processes
 Helps to digest fat, build cells, make vitamin D, and
some hormones – however, too much is linked to heart
disease
 Animal foods, fatty meat, poultry, egg yolks, shrimp,
squid
LDL and HDL
 LDL – Low Density Lipoprotein
 Takes cholesterol from liver to where it is needed
 Build up in artery walls can increase the risk of
heart disease or stroke
 Often called “bad” cholesterol
 HDL – High Density Lipoprotein
 Picks up excess cholesterol and takes it back to
the liver for excretion
 Known as the “good” cholesterol
 On a blood test, you want your LDL to be low, and HDL to be high
Diet Affects Cholesterol
 Saturated Fats
 Raise level of LDL
 Polyunsaturated Fats
 If used instead of saturated fats, it may help to lower
cholesterol
 Vegetable Oils, corn oil, soybean oil
 Monounsaturated Fats
 Lower LDL and raise HDL
 Olives, olive oil, avocados, nuts, peanut oil
Trans Fat
 Hydrogenation
 Turns vegetable oils into solids
 Shortening and most margarine are hydrogenated vegetable
oils
 Creates a longer shelf life and increase flavor
 Forms trans fatty acids aka trans fats
 Trans fats
 Increase LDL levels and lowers HDL Levels
 Margarine, salad dressings, crackers, baked goods, fast
foods, convenience foods
How Much Fat?
 Teens need 25-35% of calories from fat
 Adults need 20-30%
 Trans fats and saturated fats together should be less
than 10% of your total calories
 Limit cholesterol to under 300 milligrams/day
How do you control it?
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Eat more fruits and vegetables
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Choose fat free milk, yogurt, cheese, etc…
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Remove skin from turkey or chicken before cooking
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Choose lean cuts of meat
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Chose lean ground beef or ground turkey
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Watch portion sizes
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Choose fish, lean poultry, or tofu
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Limit fried foods
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Use smaller amounts of butter, margarine, salad dressings, etc…
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Limit the amount of cheese in your diet