Nutrition Proteins and Lipids

After water, proteins are the most abundant substances in the body. – Used to repair bone, muscle, skin and blood cells, and are key elements of antibodies. – Proteins help transport iron, oxygen, and nutrients to all body cells. Proteins

Structure and Sources of Proteins – Amino acids are the building blocks of proteins – 9 of the 20 are essential because they must be obtained from food – the other 11 can be produced by the body. – Dietary protein that supplies all 9 essential amino acids is known as complete (high-quality) protein. – Proteins from plant sources lack one or more amino acids and are known as incomplete proteins. Proteins

Types of Protein Sources of Protein  Animal (complete)  meats, dairy  Vegetable (incomplete)  beans, nuts, legumes, grains Types of Amino Acids  Nonessential (11) – can be made by body  Essential (9) – must be made by body

 Essential amino acids  cannot be synthesized de novo by the organismde novo  must be supplied in its diet.  Non-essential amino acids  any of various alpha-amino acids which are required for normal health and growth, which can be synthesized within the body or derived in the body Types of amino acids

Complementary Proteins

Marasmus Diseases caused by protein deficiency Kwashiorkor

Side Effects of Consuming too much protein 1)Kidney Problems 2)Low Calcium 3)Heart Problems from Animal Proteins 4)Cancer from Animal Proteins 5)Reduced Ketosis 6)Gout

How Much Protein Do I Need? Few Americans suffer from protein deficiency. The average American consumes more than 78 grams of protein daily, mostly from animal sources. Recommended intake is only 0.8 grams protein per kilogram of body weight. WeightDaily Protein Requirements (grams per day) 100 pounds35 grams 120 pounds42 grams 160 pounds56 grams 200 pounds70 grams

Fats (Lipids) Misunderstood but a vital group of basic nutrients that do the following: – Maintain healthy skin – Insulate body organs – Maintain body temperature – Promote healthy cell function – Carry fat-soluble vitamins A, D, E, and K – Supply a concentrated form of energy

Types of Fats Saturated – Animal sources – Solid at room temperature Usaturated (poly- or mono-) – Vegetable sources – Liquid at room temperature Trans Fatty Acids – Hydrogenation to alter “state” of fat – Increase shelf-life & market availability – Created by process of making liquid oil into a solid.

 type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products.  raises total blood cholesterol levels and LDL levels  increases risk of cardiovascular disease.  may also increase your risk of type 2 diabetes. Saturated Fat

o Monounsaturated fat. o variety of foods and oils o improves blood cholesterol levels o may benefit insulin levels and blood sugar control o Polyunsaturated fat. o found mostly in plant-based foods and oils o improves blood cholesterol levels o may also help decrease the risk of type 2 diabetes. o Omega-3 fatty acids. o made up of mainly omega-3 fatty acids o may be especially beneficial to your heart o found in some types of fatty fish, o appears to decrease the risk of coronary artery disease. o It may also protect against irregular heartbeats o lower blood pressure levels Unsaturated fat

Trans Fatty Acid Avoiding Trans Fatty Acid – Created by process of making liquid oil into a solid. – Increases LDL levels while lowering HDL levels. Eating trans fat increases risk of coronary and heart disease and sudden cardiac death. – Found in many margarines, baked goods, and restaurant deep-fried foods.

Triglycerides make up 95% of total body fat. High levels of triglycerides in the blood are associated with atherosclerosis. Elevated triglycerides can be caused by: Being overweight and obesity Physical inactivity, Cigarette smoking, Excess alcohol consumption A diet very high in carbohydrates When we consume too many calories from any source, the liver converts the excess into triglycerides, which are stored throughout our bodies. Triglycerides

Cholesterol makes up 5% of total body fat. Can accumulate on inner walls of arteries and contribute to cardiovascular disease. Low-density lipoprotein (LDL) High-density lipoprotein (HDL) Ratio of cholesterol HDL/LDL helps determine risk for heart disease. Needed for sex hormones Needed for nerve cell function Cholesterol

 Total cholesterol  LDL (low-density lipoprotein cholesterol, also called "bad" cholesterol)  HDL (high-density lipoprotein cholesterol, also called "good" cholesterol)  Triglycerides (fats carried in the blood from the food we eat. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.) The lipoprotein profile

Cholesterol levels

TriglyceridesTriglyceride Category Less than 150Normal Mildly High High 500 or higherVery high Triglyceride levels

Percentages of Saturated, Polyunsaturated, Monounsaturated and Trans Fats in Common Vegetable Oils

Recommendations for Fat Consumption Dietary Fat Recommendations – Less than 30% of calories in diet from fat – Less than 1/3 (10%) of dietary fat should be saturated Ways to Decrease Intake of Fat – Minimize "fast" foods – Minimize processed foods – Use better cuts of meats – Use low fat alternatives – Decrease use of condiments – Eat lower fat snacks

Is More Fat Ever Better? Moderation is key. No more than 7 to 10% of your total calories should come from saturated fat and no more than 35% should come from all forms of fat. – Eat fatty fish. – Use healthier oils (including olive oil). – Eat green, leafy vegetables. – Eat walnuts and use walnut oil. – Eat ground flaxseed.

i.Poor Vitamin Absorption i.Fat soluble vitamins ii. Depression i.Omega 3 iii.Increased Cancer Risk i.Colon ii.Breast iii.Prostate iv.High Cholesterol and Heart Disease v.Imbalance of Nutrients—Especially Carbs vi.Overeating Side Effects of Low Fat Diet

Side Effect Too Much Fat Consumption Heart Disease Cancer High Cholesterol Weight gain

ABC News Video: Which Fish Is Safest to Eat? Discussion Questions 1.What types of fish have high levels of mercury and should be avoided by children and pregnant women? 2.What types of fish are lower in mercury and are safer to eat? 3.What is the greatest health danger of consuming too much mercury in your diet?