Nutrition: Fats/Vitamins/Minerals

1. Nutrition:Fats/Vitamins/Minerals Chapter 5 Lesson 4

2. Fats • Fats are a type of lipid • Lipid- A fatty substance that does not dissolve in water • Fats provide more than TWICE the energy of carbs or proteins • 9 calories = 1 gram

3. Fats • The building blocks of fats are called fatty acids • Fatty acids that your body needs but cannot produce are called essential fatty acids • Classified as 2 types depending on their chemical composition • Saturated • Unsaturated • Most fats are a mixture of both types

4. Saturated Fatty Acids • Saturated fatty acids hold all the hydrogen atoms they can, meaning they are solid at room temperature • Examples: Animal fats/tropical oils • Palm oil, Coconut oil • Beef, pork, egg yolks, and dairy foods are higher in saturated fat than chicken and fish. • High intake of saturated fat = increased risk of heart disease

5. Unsaturated Fatty Acids • Unsaturated fatty acids have 1 unsaturated bond, meaning they have room to add hydrogen. • Examples: Vegetable fats • Olive, canola, soybean, corn and cottonseed oils • Typically liquids (oils) at room temperature • Increase in unsaturated fatty acids = lower risk of heart disease

6. 2 Types of Unsaturated Fat • Monounsaturated • Have only one unsaturated bond • Are liquid at room temperature • Solidify when refrigerated • Examples • Olive Oil • Canola Oil • Polyunsaturated • Have more than one unsaturated bond • Liquid at room temp and in the refrigerator • Examples • Safflower Oil • Corn Oil

7. Trans-Fats/ Hydrogenated Oils • Trans fatty Acids • Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.  Another name for trans fats is “partially hydrogenated oils."  • Trans fats give foods a desirable taste and texture.  • Inexpensive to produce and lasts a long time • Examples: • Fried Foods (Fries, Doughnuts, Chicken) • Baked Goods (Pie crust, cookies, crackers, margarine)

8. Cholesterol • Cholesterol • A waxy lipid-like substance that circulates in blood. • Cannot dissolve in your blood, carried by lipoproteins • 2 major types • LDL- Low Density “bad” • HDL- High Density  “good • A high intake saturated fat can lead to an increase in cholesterol

9. Video • Trans-Fats • “ How Trans-Fats have became our Enemy” • http://www.youtube.com/watch?v=2S1mQYO0g68

10. Role of Fats • Fats are essential to transport vitamins, A,D,E, and K in your blood. • They serve as sources of linoleic acid, an essential fatty acid that is needed for growth and healthy skin. • Fats add texture and flavor to foods • Help satisfy hunger longer than carbs and proteins • No more than 20-30% of your daily caloric intake

11. Vitamins • Vitamins • Are compounds that help regulate many vital body processes including; • Digestion, absorption, and metabolism of other nutrients. • 2 types: Water or Fat soluble • Water- Dissolve in water, and pass easily into the blood during digestion. (figure 5.1) • Ex: Vitamins C, B1, B2, Niacin, B6, B12, Folic Acid • Fat- Absorbed, stored and transported in fat (Fig 5. 2) • Ex: Vitamins A, D, E, and K

12. Minerals/Water • Minerals • Substances that they body cannot manufacture but are needed to form healthy bones and teeth. • Ex: Calcium, Phosphorus, Magnesium, Iron • Water • Vital to our everyday body function • Lubricates your joins and mucous membranes • Drink 8 cups a day • Some beverages (caffeine, juice) cause us to lose some of the water through increased urination. • Some fruits and vegetables contain water

13. Radiating Lettuce and Spinach • http://www.cnn.com/video/#/video/bestoftv/2008/08/21/ldt.schiavone.food.safety.cnn?iref=videosearch • http://cbs5.com/health/radiation.lettuce.spinach.2.800109.html?detectflash=false