Nutrition and Health,

Grade 12, University

Preparation(HFA4U)
Unit 1 – Lesson 3
Fats and Proteins

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Learning Goals
1. Identify the sources and explain the functions of
macronutrients (i.e., carbohydrates, fats, proteins),
micronutrients (i.e., vitamins, minerals), and water (B1.1)

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Success Criteria
 I will be able to state the different types of lipids
 I will be able to explain the functions of lipids in our bodies
 I will be able to differentiate between mono, di and polyunsaturated
fatty acids
 I will be able to understand the difference between fats and oils
 I will be able to compare between LDL and HDL
 I will be able to compare between complete and incomplete proteins
 I will be able to identify the functions of the 8 essential amino acids

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Nutrients - Review

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Nutrients - Review
• Nutrients are found in the food we eat. They help you to grow and they
also provide us with energy needed to stay healthy and enjoy life.

• Nutrients keep the brain functioning, skeleton moving, and heart

beating.

• We require about 50 nutrients to keep our bodies alive.

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Nutrients - Review
• The nutrients we need are divided into 6 major types. All these types
work as a team, each one with its own special role in health and
wellness.

1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals
6. Water

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Fats (Lipids)
• Fats are a concentrated source of energy. We need fats in moderate
amounts to perform important functions in your body, including
transporting nutrients.
• Include:
– Fats (Solid at room temperature)
– Oils (Liquid at room temperature)
– Cholesterol
– Lecithin

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Fats - Purpose
1. Backup energy source when carbohydrates are not available
2. Some types of vitamins rely on fat for absorption and storage. Vitamins
A, D, E and K, called fat-soluble vitamins, cannot function without
adequate daily fat intake
3. Fat cells insulate your body and help sustain a normal core body
temperature, they provide padding, etc.
4. Fats add flavour to foods, and since they move through digestive
system slowly, they help you to feel full longer.

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Fats - Sources
• Margarine (Saturated)
• Butter (Saturated)
• Oils (unsaturated)
• Fast foods
• Baked goods
• Meats (mostly saturated)
• Dairy products

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Fats - Types
• Saturated fat
– Found in animal foods
– Some vegetable oils are high in saturated fat
• Coconut, palm kernel, and palm oil
– Too much saturated animal fat can be bad for you.
• Mono-unsaturated
– Olive oil , canola oil, and peanut oil
• Poly-unsaturated (best for you)
– Safflower, corn, soybean, sesame, and sunflower oil
– Help reduce the risk of heart disease

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Trans-Fats
• Most come from hydrogenated fat
– Artificially solidified oil
– Found in margarine, shortening
– Has a longer shelf life
– Makes unsaturated fats, saturated
• Should be less than 1% of your daily diet.
• Found in stuff like chips and candy.
• Read about it in the news.

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The Omega Fatty Acids

• Omega 3
– a polyunsaturated fatty acid
– Can help with inflammation, developmental disorders, mental health
and cognitive aging
– Most commonly consumed in fish, eggs, and meat
• Omega 6
– A polyunsaturated fatty acid
– Assist with brain function, as well as normal growth and development
– Can be unhealthy if too much is consumed

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Cholesterol
• A fat like substance present in all body cells and needed for bodily
processes.
• Two types of cholesterol: “Good” and “Bad” cholesterol
• Too much of bad cholesterol can clog veins and arteries leading to
circulation problems and heart disease

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Cholesterol
• A certain amount of cholesterol circulates in the blood. Does not float
through the bloodstream on its own, but in chemical ‘packages’ called
lipoproteins (LDL and HDL lipoproteins).

• LDL (low density lipoproteins) is a chemical that takes cholesterol from

liver to wherever it is needed in the body.

• Too much LDL circulating can result in a build up in the artery walls.
This can increase chances of heart disease or stroke.

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Cholesterol
• LDL called ‘bad’ cholesterol.
• HDL (high density lipoproteins) picks up excess cholesterol and takes it
back to the liver, keeping it from causing harm.
• HDL seen as ‘good’ cholesterol.

How to cut down on cholesterol:

• For years, consumers cut back on cholesterol, hoping to lower their blood
cholesterol levels. However, research now suggests that saturated fats-not
cholesterol- is the cause of high blood cholesterol.

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How to Cut Down on Cholesterol

• Here are some ways to cut down on saturated fat, without cutting the
flavour.

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Why Canada Needs A Trans-Fat Ban

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Proteins
• Proteins are nutrients that help build, repair, and maintain body tissues.
They are also a source of energy.

• They are used mainly to help the body grow and repair worn-out or
damaged parts. About one-fifth of your body’s total weight is protein.
– Hair, eyes, skin, muscles, and bones are made of protein.

• Protein regulates important body processes. They play a major role in

fighting disease because parts of the immune system are proteins.

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Proteins
• Found in all foods from animal sources, including meat, poultry, fish,
and other seafood, eggs, and milk.

• Peas, peanuts, vegetables, and grain products.

• Excess amounts of protein is broken down and stored in the body as fat.

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Complete and Incomplete Proteins

• Proteins are made of chains of chemical building blocks called amino
acids.

• Complete Proteins- they supply all nine essential amino acids- include
meat, poultry, fish, eggs, milk and soy.

• All foods from plant sources supply incomplete proteins, proteins

lacking one or more essential amino acids.

• Our bodies can make all but 9 of the 22 known amino acids. These 9 are
called the essential amino acids because they must come from the foods
you eat.

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Amino Acids
• There are 8 essential amino acids that your body needs.
– Isoleucine and Leucine – provide muscle fuel
– Lysine and Methionine – forms collagen that makes up your bones,
ligaments, cartilage and tendons
– Phenylalanine and Threonine - help regulate mood, appetite,
metabolism and sleep-wake cycles

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Amino Acids
• There are 8 essential amino acids that your body needs.
– Tryptophan and Valine - Tryptophan's primary function is to produce
serotonin, a brain chemical involved in mood regulation; a deficiency
of serotonin contributes to depression and anxiety. Valine is
responsible for promoting growth, tissue repair and blood sugar
regulation.

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Homework: Fats and

Proteins

• In the resources section you will find the

Carbohydrates homework handout.
• You should review the lesson notes and
then proceed to solve the homework
questions.
• Submit your work to the Dropbox called
U1L3: Homework.

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HFA4U
UNIT 1 Lesson 3