P ROTEINS & F ATS Chapter 7 Textbook Page 86

I. P ROTEIN A. Protein helps your body grow & repair itself 1. it is found in both animal & plant foods B. What is Protein? 1. Proteins are part of every cell in your body 2. They are built from amino acids a. there are 20 types of amino acids which protein is made of * 9 of these must come from food b. complete proteins- contain all 9 of the essential amino acids examples = meat, eggs, dairy & soy foods c. Incomplete protein- have only some (not all) of the 9 essential amino acids examples = plant foods except for soy products

C. The Need for Protein 1. Protein helps in the following ways- a. Growth & maintenance of the body b. Chemical reactions c. Regulates hormones d. as Antibodies- (which are proteins that fight disease) e. Fluid balance 2. How much do I need? a. get 10-35% of calories from protein b. protein has 4 calories per gram 3. Protein imbalance a. too much= overworks the digestive system b. too little= results in PEM- protein energy malnutrition

II. L IPIDS ( FATS ) A. Fats- greasy substances, either solid or liquid, that will not dissolve in water. 1. high fat foods are normally high calorie foods B. Why do we need fat? 1. helps absorb Vitamins A, D, E, K 2. provides energy 3. cushions, insulates & protects the body C. Structure of Fat 1. fats are made of fatty acids a. Saturated fats- solid at room temperature b. Unsaturated fats- liquid at room temperature

III. C HOLESTEROL A. What is it? A fatlike substance found in cells needed for many body processes B. Types of Cholesterol 1. LDL- too much of this one will clog arteries & result in a stroke or heart attack (bad cholesterol) 2. HDL- helps remove excess cholesterol (good cholesterol) 3. Your diet & cholesterol a. Saturated fat foods increase bad LDL b. Poly-unsaturated fat foods- reduce cholesterol c. Mono-unsaturated fat foods- lower the bad, & raise the good!

I. What are vitamins? A. Function- work with enzymes to keep cells healthy & active B. Antioxidants- substances that protect cells & the immune system. 1. help prevent heart disease, cancer & other ailments by protecting & repairing cells. a. Vitamins C & E are examples C. Water Soluble Vitamins 1. dissolve in water and pass easily into the bloodstream 2. remain in the body for a short time a. If not used immediately, they’re passed from the body in the urine. 3. examples- Vitamin C & the B Vitamins D. Fat Soluble Vitamins 1. are absorbed into & transported by fat 2. Most Important ones are A, D, E & K

M INERALS I. What are Minerals? A. Function- help to build your body B. Major Minerals- ones you need more than 100 mg p/day 1. Calcium, Sodium, Potassium C. Trace Minerals- you need less than 100mg p/day 1. Examples- Iron & Iodine D. PICA- iron deficiency which results in cravings for thing which aren’t normally eaten.