Nutrition Basics: Fats and Proteins medium

Fats

• Saturated fats are usually solid at room temperature.
• Food sources of saturated fat: Animal foods and tropical oils.
• Saturated fat is strongly linked to high cholesterol and increased risk of heart disease.
• Unsaturated fats are liquid at room temperature.
• Polyunsaturated fats provide two essential fatty acids necessary for bodily functions.
• Food sources of polyunsaturated fats: Vegetable and fish oils.
• Monounsaturated fats may play a role in reducing the risk of heart disease.
• Food sources of monounsaturated fats: Olive oil, canola oil, nuts, and seeds.
• Trans fats are created through a process called hydrogenation.
• Hydrogenation turns liquid unsaturated fats into solid fats by changing double bonds into single bonds.
• Trans fats are considered unhealthy and should be limited.
• Food sources of trans fats: Junk food, baked goods, and fried foods.

Proteins

• Basic unit: Amino acids.
• Function: Provides energy, helps to build, maintain, and repair body tissues.
• Recommended intake: 0.8 grams per kilogram of body weight.
• Food sources: Meat, fish, eggs, poultry, dairy products, legumes, nuts, and seeds.
• Essential amino acids: Cannot be produced by the body and must be obtained from food.
• Non-essential amino acids: Can be produced by the body.
• Enzymes are specialized proteins that speed up chemical reactions in the body.

Carbohydrates

• Function: Provides energy.
• Two types of carbohydrates: Starches (complex carbohydrates) and simple carbohydrates.
• Starches take longer to digest and absorb.
• Simple carbohydrates are easily digested and absorbed.

Fiber

• Function: Cannot be digested, helps regulate digestion and may reduce cholesterol and blood sugar levels.
• Two types of fiber: Soluble and insoluble fiber.
• Soluble fiber dissolves in water and may lower cholesterol and blood sugar levels.
• Insoluble fiber does not dissolve in water and aids in digestion.
• Dietary fiber: Naturally present in plant foods.
• Functional fiber: Added to foods or produced in a lab.
• Recommended intake: 25-38 grams per day.

Lipids

• Basic unit: Fatty acids.
• Types: Triglycerides (oil/fat), steroids, and phospholipids.
• Triglycerides are the most common type of fat.
• Function: Provide energy, promote growth and healthy skin, enhance the taste and texture of food, carry fat-soluble vitamins, and protect internal organs.
• Food sources: Butter, vegetable oils, salad dressings, nuts, seeds, dairy products made with whole milk or cream, and meats.

Vitamins

• Function: Do not provide energy but help regulate chemical processes in the body.
• Antioxidants: Help protect cells from damage.
• Two types: Fat-soluble and water-soluble vitamins.
• Fat-soluble vitamins: A, D, E, and K.
• Water-soluble vitamins: B vitamins and vitamin C.
• Vitamin D: Can be produced by the body through exposure to sunlight.
• Recommended intake: Varies for each vitamin.

Vitamin B

• Function: Helps the body use energy, supports brain, nerve, and muscle function.
• Food sources: Whole grain and enriched breads and cereals, dry beans and peas, peanut butter, nuts, meat, poultry, fish, eggs, and milk.
• Types of B vitamins: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), and Cobalamin (B12).

Test your knowledge on the different types of fats and proteins. This quiz covers saturated, unsaturated, and trans fats, along with their sources and health implications. Additionally, explore the fundamental unit of proteins and their roles in the body.