Nutrition 2

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Complete proteins:

Foods containing all the essential amino acids Examples: fish, meat, eggs, milk, cheese

Incomplete proteins:

Foods that are missing some essential amino acids Examples: Legumes, nuts, whole grains

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Functions:

ENERGY source for the body (more than carbs and proteins)

Help protect and cushion vital organs as well as joints

Insulate the body

Fat

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Fat

Structure:

Fats belong to a group of organic compounds called lipids which are substances that do not dissolve in water.

Fatty acids are the building blocks of fats.

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Unsaturated fats:

Contain fatty acids that are missing hydrogen atoms

At room temperature, they are typically in liquid form.

They are less harmful to the circulatory system than saturated fats.

Foods with a lot of unsaturated fat: canola, safflower, and peanut oils

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Saturated fats:

Contain fatty acids with the MAXIMUM amount of hydrogen atoms

At room temperature, they are typically in solid form.

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Diets with TOO MUCH saturated fat have been known to cause heart disease.

Foods with a lot of saturated fat: beef fat, egg yolks, dairy products

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What is a calorie?

The energy obtained from carbohydrates, proteins, and fats is measured in units called calories.

Calories

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Calorie Calculations

Carbohydrates 1g = 4 calories

Protein 1g = 4 calories

Fat 1g = 9 calories

Alcohol 1g = 7 calories

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Sample Calculation

A slice of bread has 9g of carbohydrates, 2g of protein, and 1g of fat.

Get out a piece of paper and see if you can do the calculations…

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9 grams carbohydrates x 4 calories/gram

= 36 calories + 2 grams protein x 4 calories/gram = 8 calories + 1 gram fat x 9 calories/gram

= 9 calories _

Total calories = 53

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Do you know the MOST IMPORTANT nutrient?

It’s Water!

60%-80% of the human body is WATER!

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