Fats and Proteins Unit 4 Nutrition Fats Recommended

Fats and Proteins Unit 4 Nutrition

Fats • Recommended 20 to 35 percent come from fat. • The good: supply body with energy, form cells, and maintain body temp. • The bad: Has twice as many calories as carbohydrates per gram, cause heart disease, and weight gain.

• Unsaturated (most are liquid at room temp. ) – Vegetable oils, nuts, and seeds – Monounsaturated (olive oil, peanuts and canola oil) and polyunsaturated (corn and soybean oil) – Easily broken down – Can help fight heart disease

• Saturated (most are solid at room temp. ) – Meat, whole milk, butter, ice cream. – Cause weight gain, increased blood cholesterol levels and risk of heart disease.

• Cholesterol (found in animal products) – Liver makes it, so not necessary – Meat, egg yoke, fish and poultry – Too much of cholesterol and fat = plaque build-up and heart attack – LDL and HDL

• Trans Fats (Made when hydrogen is added to fat in vegetable oils) – Stay fresh longer than unsaturated fats. – Margarine, chips, french fries, doughnuts and cookies. – Few of the benefits of unsaturated and many of risks of saturated. – Raise LDL (bad) and lower HDL (good).

Protein • Can serve as source of energy • Growth and Repair of body tissues. • Amino acid chains form protein. – Body breaks down into amino acid – 20 different types (9 essential amino acids and 11 nonessential amino acids) • Ex: meats, eggs, poultry, milk, nuts, dried beans and dried peas.

• 9 essential amino acids can’t be made by the body. • 11 nonessential amino acids can be made by the body. • Complete proteins – Contain all 9 essential amino acids. – Meat and fish. • Incomplete proteins – Don’t contain the 9 essential amino acids. – Plants, grains, beans and vegetables.

Thinking about it all… • Carbohydrates – 45 to 65 percent of daily caloric intake • Fats – 20 to 35 percent of daily caloric intake • Protein – 10 to 35 percent of daily caloric intake

Activity Time Create a brochure describing 3 benefits of each (carb’s, fats and proteins) and draw 1 food that each nutrient is found in. Create a cover for your brochure and three panels. Include color and creativity.