Fat is a nutrient. It is crucial for normal body function and without it, we could not live.

Not only does fat supply us energy, it also makes it possible for other nutrients to do their jobs. Fats help in the absorption of fat-soluble vitamins A, D, E and K. Fats are either Saturated or Unsaturated. And most foods with fat have both types.

The main function of fats in the body is to provide energy: by supplying energy, fats save proteins from being used for energy and allow them to perform their more important role of building and repairing tissues. Fats on oxidation provide almost twice as much as energy as that given by carbohydrates. In addition to supplying energy, fats also help in forming structural material of cells and tissues such as the cell membrane.

Fats also carry the fat- soluble vitamins A, D, E and K into the body and help in the absorption of these vitamins in the intestines. Some fats supply essential fatty acids.

Saturated Unsaturated Trans Fat Monounsaturated fat Polyunsaturated fat Omega-3 fatty acids

It is called Bad Fat Fatty cuts of meats, butter, lard, cream, ice cream, cheese, pastries, cakes, biscuits, chocolate, palm oil.

Too much saturated fat is linked to high blood cholesterol, Coronary Heart Disease (CHD), diabetes and obesity.

It is called the Good Fat It can help reduce blood cholesterol Examples are; olives, nuts, oily fish, avocados, seeds, and vegetables, olive and sunflower oil.

Produced artificially in a process called Hydrogenation which turns liquid oil into solid fat. It increase s shelf life and the flavour-stability of foods. It is found in fast food, cakes and biscuits. Trans fat found in food containing hydrogenated vegetable oil are harmful and have no known nutritional benefits. Raise cholesterol in the blood that increases the risk of CHD.

It is generally accepted that men should have less than 18% total body fat, and woman less than 23% and that an excess is not particularly hazardous to health until levels reach 35% and 40% total body fat respectively.

Percent Body Fat is the percentage of the total body that is fat. Thus someone who weighs 150lbs and is 10% fat has 15lbs of fatty tissue.

Fat is produced by the body when the diet provides the body with more calories than it needs for general maintenance and its current level of physical activity.

For years people wanting to protect their hearts have avoided eating fatty foods such as red meat and dairy products. But a study suggests that low-fat diets weaken the immune system and slow the bodys healing process and make it less effective. A lack of fats and cholesterol can allow damage in arteries and veins to reach critical levels and lead to heart attacks, strokes or organ failure.

In conclusion, the body requires nutrition. Diet does not mean restricting the intake of food, but to balance food intake with a proper quantity.

PROTEIN

Proteins are large molecules which are folded and pleated. Enzymes break them down into smaller molecules called Amino Acids and into long chains called Polypeptides. it contains carbon, hydrogen, nitrogen and sometimes sulfur.

It serve as an enzymatic catalysts. It is used as transport molecules when hemoglobin transport oxygen. It is used as storage molecules, when iron is stored in the liver as a complex with protein ferritin It is used in movement; proteins are the major component of muscles

Proteins are needed for mechanical support (skin and bone contain collagen- a fibrous protein) Protein mediate cell responses (Rhidopsin is a protein in the eye which is used for vision) antibody proteins are needed for immune protection

Control of growth and cell differentiation uses proteins (hormones) Protein replaces tissues in your body.

Antibodies- are specialized proteins involved in defending the body from antigens (foreign invaders). Contractile Protein- is responsible for movement. Examples include, Actin and Myosin. These proteins are involved in muscle contraction and movement.

Enzymes- are proteins that facilitate biochemical reactions. They are often referred to as Catalysts because they speed up chemical reaction. Examples include the enzymes lactase and pepsin. Lactase breaks down the sugar Lactose found in milk. Pepsin is a digestive enzyme that works in the stomach to break down proteins in food.

Hormonal Proteins are messenger proteins which help to coordinate bodily activities. Examples include insulin, oxytocin, and somatotropin. Insulin regulates glucose metabolism by controlling the blood sugar concentration. Oxytocin stimulates contractions in females during childbirth. Somatotropin is a growth hormone that stimulates protein production in muscle cells.

Structural Proteins are fibrous and stingy and provide support. Examples include Keratin, Collagen, and Elastin. Keratins strengthen protective coverings such as hair. Collagen and Elastin provide support for connective tissues such as tendons and ligaments.

Storage Proteins store amino acids. Examples inclkude ovalbumin and Casein. Ovalbumin is found in egg whites and casein is a milk-based protein. Transport Proteins are carrier proteins which move molecules from one place to another around the body. Examples include hemoglobin and Cytochromes. Hemoglobin transport oxygen through the blood. Cytochromes operate in the electron transport chain as electron carrier proteins.

Severe depletion of Protein can lead to -loss of muscle mass causing physical weakness -fatigue -a weakened immune system If your body loses more than 14% of its protein store, it could lead to severe health consequences

As 40% of the bodys dry matter is protein, so after water, protein is the second most important nutrient for the human body. the word protein has originated from the Greek word Portos which means to come first.

Protein Metabolism denotes the various biochemical processes responsible for the synthesis of proteins and amino acids, and the breakdowns of proteins by Catabolism. Protein Anabolism is the process by which protein are formed from amino acids (aka Anabolic Amino Acid Synthesis) Protein Catabolism is the process by which proteins are broken down to their amino acids. This is also called proteolysis.

CARBOHYDRATES

Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans. Carbohydrates are not essential for the synthesis of other molecules. Humans are able to obtain 100% of their energy requirement from protein and fats.

Slow release of Energy

Fast release of Energy

Complex carbohydrates are broken down into two groups: Starches and Dietary Fiber Both forms of complex carbohydrates can be found in vegetables and grain products Dietary fiber can be found in foods that are high in starch.

Starch

-leaves us feeling full -adds bulk to our diet -comes from plants -mainly from pasta, oats and bread Fibre/NSF (non-starch polysaccharide) -cannot be digested, so it passes straight through the digestive system helping to push other foods through the system cleaning the walls of intestine as it goes. Prevents constipation, bowel cancer and diverticular disease. -mainly from foods and vegetables.

Simple carbohydrates are sugars and found in the natural part of many foods

There are three types of sugars: -Fructose, which is found in fruits -Maltose, which is found in grain products -Lactose, which is found in dairy products

Dry heat = Dextrinisation -when dry heat is applied to products starchy foods like bread the crust becomes brown, this is called dextrinisation

Moist heat = Gelatinisation -when flour is mixed with a liquid and heated the mixture will thicken, this is called gelatinisation.

vegetables bread fruits Grain product Dry beans Peas

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