Download Proteins

Nutrients: Carbohydrates, Fats, and Proteins
A. Intro:
Metabolism which is the sum of the chemical process that takes place in your body to keep you alive,
Is controlled by your Thyroid, which is part of the Endocrine System.
1. Your “energy” foods are carbs, fats, and proteins.
a. The energy food is measured in calories
(1) One gram of Carbohydrates or Proteins provides four calories.
(2) One gram of Fat provides nine calories.
B Carbohydrates
1. SIMPLE sugars
a. The sugar that circulates in your blood is a “single sugar” (single molecule) called GLUCOSE.
b. “Double sugars” (two molecules bonded together)
(1) Sucrose = your table sugar
(2) Fructose = fresh fruit
(3) Lactose = milk sugar
c. Refined sugars (candy, soda, donuts)
(1) Processed sugars that has no nutritional value = “empty calories”
2. COMPLEX sugars = Starches
a. From vegies such as potatoes, beans, peas
b. AND grains such as rice, corn, and wheat
3. Glycogen= storage of Carbohydrates
a. Unused carbs are stored in the body as glycogen
(1) Glycogen is your bodies quick energy reserve.
(2) Excess carbs not stored as glycogen become fat
4. Fiber (complex carb not digestible)
a. Keeps your intestines healthy, prevents constipation, and helps prevent colon cancer.
b. Soluble fiber = dissolves in water
(1) Found in the soft pulp of oats, apples, beans, and veggies
(2) “Traps” cholesterol in the intestines, which helps lower your blood cholesterol levels.
C. Fats
1. You need fat in your diet for your body to function properly, but too much fat can cause many health issues.
a. Too much fat can lead to obesity, heart disease, and cancer.
2. Fats, also called Lipids, are made of fatty acids and glycerol.
a. Fats are also called triglycerides, because three fatty acids are linked together.
3. Saturated Fats
a. Given the name “saturated” because carbon atoms are connected to many hydrogen, making them
saturated.
b. These are Solid at room temperature, and come from animal products such as meat and milk products.
(1) Also found in a few vegetables such as coconut and palm oils.
4. Unsaturated Fats
a. Given the name “unsaturated” because they bond with less hydrogen then the saturated fats do.
b. These remain liquid at room temperature, and are found primarily in plants.
c. Monounsaturated = are believed to be the healthiest for your diet
(1) Olive, canola, and peanut oils
d. Polyunsaturated = The next healthiest option in your diet.
(1) Corn, sunflower, and soybean oils, and Omega 3 oil found in salmon and seafood
e. Trans fats = hard margarines
D. Cholesterol
1. Another type of lipid that is found only in animal products, such as meat, fish, poultry, eggs…..
2. Your body makes cholesterol, but much comes from your diet
a. Cholesterol makes vitamin D, cell membranes, and bile in your body.
3.
LDL (low-density lipoprotein) = the “bad” cholesterol
a. Forms plaque on the walls of your blood vessels, which leads to cardiovascular disease.
4.
HDL (high-density lipoprotein) = the “good” cholesterol
a. Carries the bad cholesterol back to the liver to be removed from the blood
5. Your total cholesterol
a. Your goal should be to keep your total level of cholesterol under 150 which is a healthy level.
(1) Anything above 250 is considered to be unhealthy
(2) BUT, if your ratio of LDL / HDL is at 3.5 / 1 (or lower than the 3.5) than that is also good
E. Proteins
1. Proteins in the body build and repair cells that make you who you are!
a. Proteins also form hormones, enzymes, and antibodies
2. Proteins are made of chains of Amino Acids
a. There are 20 different amino acids
(1) Eleven of them are considered non- essential AA = because your body naturally makes these
(2) Nine of them are considered essential AA = They must come from your diet / what you eat
(3) **** If one of these amino acids is missing when making a body protein, then the protein cannot be
made ****
3. Complete and Incomplete proteins
a. When you eat animal proteins such as meat and eggs, you are getting ALL of the essential amino
acids = Complete proteins
b. Plants proteins are mainly incomplete proteins, because they don’t contain all the essential amino
acids. = Incomplete proteins
(1) People who don’t eat meat must be careful to eat the proper combinations of vegetables,
grains, and legumes in order to get all the needed proteins for their body to function at its best.
rule of thumb = 50/25/25 = Try to get that ratio of carbs, fats, and proteins in your daily diet and you
will be doing pretty well 