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Understanding Nutrition Class 3 Lipids Fats - Solid Oils - Liquid Fatty acid • Lipids & Proteins • Copyright Wadsworth Cengage Learning 2013 Lipids Long Carbon Chains copyright Wadsworth Cengage Learning 2013 Oils Oleic, Linoleic, Linolenic (alpha or gamma) Fill cell membranes Lubricate joints Coat nerves Provide energy copyright: Wadsworth Cengage Learning 2013 Omega 3 & 6 Oils Qualities: Omega 3 – DHA Omega 3 & 6 – DHA & EPA copyright Wadsworth Cengage Learning 2013 Triglycerides copyright Wadsworth Cengage Learning 2013 Lipid Properties: Saturated Partially saturated Monounsaturated copyright Wadsworth Cengage Learning 2013 Polyunsaturated Chemical Changes to Oils • Oxidation Hydrogenation Solutions: • Antioxidants Avoidance • r • Rights reserved: R. Noble Hydrogenation Adding Hydrogen copyright Wadsworth Cengage Learning 2013 Cis and Trans - Fats Food Sources of Fats and Oils Structure Kind Food Source Mostly saturated Stearic acid Partially saturated 1 double bond monounsaturated Omega 6 oil Omega 9 oil Beef fat, chicken fat, lard Milk butter cocoa butter Coconut, palm, peanut oil Olive, canola oil 1 double bond monounsaturated 2 double bonds polyunsaturated 3 double bonds polyunsaturated Omega 6 oleic oil high oleic sunflower, soybean Omega 6 linoleic sunflower, safflower, corn oil Omega 6 gamma linolenic borage, evening primrose Omega 6 alpha linolenic flaxseed, walnut, almond 1 double bond Omega 3 oil third molecule from the left end DHA EPA rights reserved: R. Noble fish oil, mother’s milk some: canola, walnut Oil Effects • Linoleic oils • Alpha linolenic oils -> need protein to produce Delta 4, 5 & 6 desaturase -> to make DHA -> inflammation Trans fats: margarine, some peanut butter, cookies, chips partially hydrogenated oils rights reserved: R. Noble Phospholipids: Most Common: lipids & phosphorus Purpose: brain function, circulate lipids lower cholesterol Lecithin Food Sources: egg whites, wheat germ copyright Wadsworth Cengage Learning 2013 Sterols: form Vitamin D, cholesterol, bile, sexual & adrenal hormones Cholesterol & Vitamin D functions: a liver process, hormone formation copyright Wadsworth Cengage Learning 2013 Other Sterols copyright Google Images 2013 • Beta-sitosterol • Plant Sterols Lipids Digested and Absorbed Lipase Lymph system copyright Wadsworth Cengage Learning 2013 as Lipids Transported Lippoproteins by Size copyright Wadsworth Cengage Learning 2013 Lipids Provide: Calories for Energy Carbs used First . Lipids second. Protein last copyright Wadsworth Cengage Learning 2013 Functions of Lipids and Essential Fatty Acids Must nourish CLA Essential Fatty Acid Deficiencies: Problems in skin, brain, eyes Solid Fat - supports internal organs Omega 3 and 9 oils Omega 6 oils Increase brain function Lubricate joints Transmit nerves Balance emotions Fill cell membranes Transport vitamins Thin the blood Smaller amounts Lubricate joints Promote growth Thin the blood Inflammation Corn oil problems Rights reserved: R. Noble Omega 6 Omega 3: Alpha linolenic + 4,5,6 DS > DHA alpha-linolenic oil + protein + Enzymes produced = Converts to DHA (helps brain function) picture copyrights Google Images Lipid Metabolism picture copyrights Google Images • Lipase enzyme • Fiber Fluids • Decrease Cholesterol Reasons for Heart Healthy Choices Fatty acids provide insulation, coat nerves, increase transmission of nerves to eyes joints and spine. Excessive fats increase obesity. Increased use of olive oil and tuna fish and salmon benefit all of the above. pictures copyright Wadsworth Cengage Learning 2013 Intakes of Lipids • 1 Tablespoon oil = 126 calories • 2 times the calories than grams of protein or carbohydrates • Average Daily Values • 2000 calories -> 44 grams of lipids daily • 20% of calories = 400 calories daily • Personal Daily Values • 20% of personal calories = lipid calories for one day • Rights reserved: R. Noble Choose less of: pictures copyright Wadsworth Cengage Learning 2013 Saturated Fats Hydrogenated oils 2012 Healthier Choices: olive oil, fish oil, low fat dairy, lean beef and poultry, egg whites (1 yolk = 2 whites), nuts and nut oils, the traditional Mediterranean diet pictures copyright Wadsworth Cengage Learning 2013 Cautions about Fats and Oils • • • • Low omega 6 oils No corn oil Steam or lightly broil meats and fish Wild fish rather than farm raised Milk fat is necessary in pregnancy, during nursing, for children under two years of age. • Low amount of frying • No burned food • Rights reserved: R. Noble Proteins diagram Wadsworth Cengage Learning 2013 Proteins contain Nitrogen Protein Turnover • Catabolic process: Protein foods > amino acids Anabolic process: amino acids > new tissue 9 Essential Amino Acids -need to be obtained from foods Unique structures picture copyright Wadsworth Cengage Learning 2012 Some Amino Acids join together to form: diagram copyright Wadsworth Cengage Learning 2013 Dipeptides Long Peptide Chains Protein 3 D Structures copyright Wadsworth Cengage Learning 2013 Denaturation and Protein Synthesis copyright Wadsworth Cengage Learning 2013 Denaturation Synthesis Digestion and Absorption of Proteins • • Enzymes needed • Stomach acids needed needed before the food comes Rights reserved: R. Noble Amino Acids are involved in: copyrights Wadsworth Cengage Learning 2013 DNA Sickle cell anemia Roles of Protein Other functions of amino acids Building Muscle Tissue Repair Building Emotions Copyright WAdsworth Cengage Learning 2013 • Neurotransmitters Tryptophan –> Serotonin copyright R. Noble Tyrosine -> Dopamine Thyroxine Testosterone Protein Quality copyrights Google Images Complete –animal sources Incomplete – plant sources Making Proteins Complete copyrights Wadsworth Cengage Learning 2013 Grains have the needed amino acids Mix beans/nuts with grains Nitrogen Balance Adequate protein needed for Positive nitrogen needed for children to grow copyright Wadsworth Cengage Learning 2013 Recommended Daily Intakes • RDA • RDA • Female • 2000 calories • Male • 2500 calories • 50 grams protein • 65 grams • Rights reserved: R. Noble Supplements pictures copyright Google Images 2013 • Vitamin Interactions • Vitamin B6 • Vitamin A Vegetarian Diets • Needed Vitamin B12 Protein Omega 3 Oils Iron Zinc Calcium Rights reserved: R. Noble Vegetarian Food Sources copyright Wadsworth Cengage Learning 2013 To help absorb more iron from vegetable protein: • Add Acid • Tomato sauce orange juice • Ascorbic acid = Vitamin C • Rights reserved: R. Noble Challenges • AIDS - need muscle building protein • Protein foods often contain estrogen promoting chemical residue Protein Bars – a helpful snack Look at ingredients Does it contain whey protein (more complete) If not, soy protein needs grains added to be more complete Rights reserved: R. Noble List of References • Whitney, E., Rolfes, S., Understanding Nutrition, 12th and 13th editions, Wadsworth Cengage Learning, US, 2008, 2013 • Noble, R., MS, BA, Fundamentals of Nutrition, SCF Instructor, Spring 2014
