Functions of Fats	Nutrients: provide essential fatty acids, vitamins, and compounds. Transport: fats carry fat soluble vitamins A, D, K, E and absorption. Stores and contributes to energy Taste, appetite control, and smell Provides protective barrier for other activities
Monoglyceride (lipid)	1 fatty acid and glycerol
Diglyceride	2 fatty acids and glycerol
Triglyceride	3 fatty acids and glycerol
Saturated	Only have single bonds. From animal sources
Unsaturated	Double bonds and from plant sources
Usefullness of Fats	Provide 80-90% of body's energy Stores energy easier Emergency reserve- fuel supply when sick Padding and insulation
Vitamin A	carrots, sweet potatoes, apricots, spinach, beef liver, fortified milk, bok choy
Vitamin C	Sweet red pepper, brussels sprouts, grapefruit, sweet potatoes, orange juice, green pepper, broccoli, strawberries, bok choy
Vitamin D	sun, enriched cereal, fortified milk, fish
Vitamin E	wheat germ, mayo, canola oil, safflower oil, sunflower seeds
Vitamin K	cabbage, spinach, soy beans, cauliflower, canola oil, salad greens, intestinal bacteria
Thiamin	enriched pasta, pork chops, green peas, waffles, wheat bagel, enriched cereal, sunflower seeds, baked potato, black beans
Riboflavin,	milk, beef liver, enriched cereal, yogurt, mushrooms, cottage cheese, spinach, pork chop
Niacin	Chicken breast, pork chop, baked potato, tuna, enriched cereal, mushrooms.
chylomicron	Transport dietary fat (via lymph and blood) from small intestine to liver
VLDL	transports fat and cholesterol to wherever it’s needed in the body
LDL	transports cholesterol from liver to unnecessary locations (bad)
Hdl	transports cholesterol from the bad places to the liver to then be excreted. (Good)
Absorption in small intestine	long chain fatty acid + monoglyceride is packaged by chylomicrons and taken to the liver via lymph vessels
Absorption in small intestine	short chain fatty acid + glycerol is taken to the blood stream then to the liver
Disgestion	mouth - little fat digestion in adults stomach - little fat digestion Small intestine- bile emulsifies fat into globs small intestine - pancreatic lipase break down triglycerides small intestine - blood transports short chain fatty acid to liver small intestine - lymph takes long chain fatty acid and monoglycerides to blood then to liver via lipoproteins such as chylomicrons cholesterol in fiber, excreted in feces
Fats and Oils	animal fats have more saturated fat, vegetable fats have less. Some exceptions include coconut oil which is high in saturated fats and fish oils which are high in polyunsaturated fats.
Sterols	Vitamin D, bile acids, hormones
Cholesterol	Foods with animal products, made by liver
Phospholipids	Glycerol + 2 fatty acids + phosphate group; attaches to fat and helps in disperse and mix with water and other substances; emulsifying agent.
Triglyceride	Transfer of blood glucose and fat from the liver.
Saturated Fat	animal sources and fats, vegetable fats butter stick margarine coconut oil zC-c-c-c-c-c-carboxylic acid
Monounsaturated fats	contain 1 double bond; from canola, olive oil, peanut oil (COP)
Polyunsaturated fats	contain >1 double bond; from fish, safflower, sunflower, corn, nuts, vegetable oils
Hydrogenated oils and trans fat	Lengthens shelf life. Doesn’t go rancid as fast improves flavor Keeps foods mixed solid at room temperature
Foods with transfat	Baked goods Stick margarine fried food
Health implications	Raises the LDL Lower HDL Increases risk of heart disease (bad) creates Trans fats acids that act like saturated fats.
Fat intake	AMDR = 20-35% of total daily calories DGA = <300 mg of cholesterol/day, <10% of calories from saturated fats and trans-fatty acids, consume mostly unsaturated fats
Proteins	Proteins are compounds composed of carbon, hydrogen, oxygen, and nitrogen and arranged as strands of amino acids.
1. protein digestion	In the stomach, a protein-digesting enzyme attacks peptide bonds and denatures proteins in food.
2. PD	In the small intestine, alkaline juice from the pancreas neutralizes the acid delivered by the stomach; protein-digesting enzymes from the pancreas and intestine continue until all pieces of protein are broken into single amino acids or into strands of two or three amino acids (dipeptides and tripeptides)
3. PD	The cells along the small intestine absorb single amino acid; dipeptides and tripeptides are broken down by enzymes on the cells’ surface and the cells absorb them as well
4. PD	These amino acids are then absorbed into the bloodstream to be used for regulating body functions, stimulate immune response, carried to the liver, and can also be linked up to make proteins that they keep for their own use or liberate into lymph or blood for other uses. Can also be used for energy.
Roles of proteins	structure - bone, muscle, tendon, ligament regulation - enzymes, hormones, fluid balance, transport energy Building antibodies Maintaining acid-base balance Blood clotting
Nitrogen balance	positive = growing child, person building muscle, pregnant woman equilibrium: healthy people negative = astronaut, surgery patient
Complementary proteins	Legumes (contain isoleucine [lle] and lysine [Lys]) and grains (contain methionine [Met] and tryptophan [Trp]) are complementary because they each contain the amino acid that the other lacks in.
Quality of proteins	High quality proteins come from a combination of animal and plant protein, provide all of the essential amino acids needed by the body to create its own working proteins, are easily digestible by the body (cooking with moist heat improves digestibility)
Protein amount	.8 grams for every kilogram of body weight
Protein percentage	AMDR = 10-35% of calories
Too Little protein	Slow growth in children, impaired brain and kidney functions, weakened immune defenses, and impaired nutrient absorption from the digestive tract
Too much protein	too much fatty red meats, processed meats and fat-containing milk products adds a burden of fat calories and contributes to a greater risk of obesity, heart disease, and diabetes; high-protein diets increases the kidney's’ workload (especially for those with kidney stones or other kidney diseases); can cause or worsen adult bone loss; can increase risk of cancer
Ciliac digestive tract	villi are flattened and destroyed reducing nutrient absorption
Diagnosis of Ciliac	diagnosed through blood tests and intestinal biopsy
Benefits of vegetarian	less obesity/chronic disease; high fiber, fruits, and vegetables; less saturated fats
Pitfalls of vegetarian	low energy for kids; fewer minerals (calcium, iron, and zinc), low in vitamins B-12 and D
Fat soluble vitamins	A, D, E, K stored in body tissue not as readily excreted transported via the lymphatic system
Water soluble vitamins	B’s, C Not stored in body tissue Readily excreted in the urine Absorbed directly into the bloodstream
Vitamin A	activate/deactivate genes (involved in gene expression) Cell differentiation Immune function Helps vision
Vitamin D	maintain blood calcium levels
Vitamin C	maintain connective tissue collagen (protein) antioxidant cofactor
Vitamin E	stabilizes free radicals prevents clotting other antioxidants: vitamin C & Beta-carotene
Vitamin K	Blood clotting proteins Bone matrix proteins
Thiamin, Riboflavin, Niacin, Folate, Vitamin B12	Energy metabolism coenzymes Folate helps with DNA/RNA synthesis, B12 with DNA synthesis
Vitamin A food	carrots, sweet potato, apricots, spinach, beef liver, fortified milk, bok choy
Vitamin d foods	Sun, enriched cereal, fortified milk, fish (sardines, salmon or mackerel, cod liver, tuna, etc…)
Vitamin E foods	wheat germ, mayonnaise, canola oil, safflower oil, sunflower seeds
Vitamin K foods	cabbage, spinach, soybeans, cauliflower, canola oil, salad greens, intestinal bacteria
Vitamin C foods	sweet red pepper, brussel sprouts, grapefruit, sweet potato, orange juice, green pepper, broccoli, strawberries, bok choy
Thiamin food	enriched pasta, pork chop, green peas, waffles, wheat bagel, enriched cereal, sunflower seeds, baked potato, black beans
Riboflavin foods	milk, beef liver, enriched cereal, yogurt, spinach, mushrooms, cottage cheese, pork chop
Niacin foods	chicken breast, pork chop, baked potato, tuna, enriched cereal, mushrooms
Folate foods	beef liver, pinto beans, asparagus, avocado, lentils, spinach, enriched cereal, beets
Vitamin B12 foods	chicken liver, sirloin steak, cottage cheese, pork roast, sardines, tuna, swiss cheese, enriched cereal
Minimize nutrient loss in cooking	Steam microwave Freeze or can High heat low time
Multi vitamin needs	Pregnant women Vegans Alcoholics chronic dieters People who eliminate an entire food group People with AIDS Elderly people who aren’t getting enough nutrients. -multivitamins should not supply more than 100% RDA

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