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 ProteinAnimal (complete)

meats, dairyVegetable (incomplete)

beans, nuts, legumes, grains

• Types of Amino AcidsNonessential (11) – can be made by bodyEssential (9) – must be made by body

Essential amino acids

cannot be synthesized de novo  by the organism

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 Problems2) Low Calcium3) Heart Problems from Animal Proteins4) Cancer from Animal Proteins5) Reduced Ketosis6) 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.

Weight Daily Protein Requirements(grams per day)

100 pounds 35 grams

120 pounds 42 grams

160 pounds 56 grams

200 pounds 70 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 oilso improves blood cholesterol levelso may benefit insulin levels and blood sugar control

o Polyunsaturated fat. o found mostly in plant-based foods and oils o improves blood cholesterol levelso 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 heartbeatso 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

Triglycerides Triglyceride Category

Less than 150 Normal

150 - 199 Mildly High

200 - 499 High

500 or higher Very 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 Absorptioni. Fat soluble vitamins

ii.  Depressioni. Omega 3

iii. Increased Cancer Riski. Colonii. Breastiii. Prostate

iv. High Cholesterol and Heart Diseasev. Imbalance of Nutrients—Especially Carbsvi. 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 Questions1. 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?