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Fats• Also known as lipids• Concentrated source of energy

Fat serves to1. Provide a source of energy2. Insulate the body3. Cushion organs4. Aids the absorption of fat-soluble vitamins (vitamins A, D, E, K)

5. Add flavour and texture to foods

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FatsFats in food are mostly triglycerides

Triglycerides = 1 glycerol + 3 fatty acids The storage form of fat

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FatsFats can be classified as:

1. Saturated2. Monounsaturated3. Polyunsaturated

These classifications are based on the degree of saturation or number of double bonds that exist between carbon atoms

Saturated = No double bonds (H on all C’s) • Hardest

Monounsaturated = One double bond (2 C’s without H’s)• Softer

Polyunsaturated = Two or more double bonds (2 or more C’s without H’s)• Softest

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Saturated FatEvery available Carbon holds a Hydrogen

Monounsaturated Fat One place where Hydrogen's are missing

Polyunsaturated FatTwo or more places where Hydrogen’s are missing

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Saturated Fats

• Food usually contains more than one type of fat

• The dominant fat determines the characteristics of the fat

• Saturated fats are solid at room temperature

• Saturated fat is found predominantly in animal products

• Saturated fat has also been linked to cardiovascular disease

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Unsaturated Fats

• Monounsaturated and polyunsaturated fats usually come from plant sources

• Unsaturated fat is liquid at room temperature (oil)

• More desirable, not linked to cardiovascular disease

• Unsaturated fats appear to lower blood cholesterol

• Also shown to reduce the risk of heart disease

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Oils – Saturated or Unsaturated

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Hydrogenation

The process where H is added to an unsaturated fat, turning it into a saturated fat.

• Hydrogenated fats and oils are created from unsaturated fats and are used to prevent spoiling and to add texture.

• If an oil is processed, chances are it underwent hydrogenation, turning it into a saturated fat.

CholesterolA type of lipid produced by the liver

and ingested through animal products.

Functions:• Aids in the production of hormones• Aids in production of bile• Converts sunshine to Vitamin D• Insulation of nerve fibres• Aids in cell membrane permeability

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Cholesterol

• Elevated intake of saturated fats may increase blood cholesterol levels

• Hydrogenation produces trans fatty acids that may increase blood cholesterol– These processed oils are hydrogenated to

increase their shelf life and reduce the chance of spoilage

• Increased blood cholesterol and triglyceride levels have been implicated with the development of heart disease

Lipoproteins - ChylomicronsWhen triglycerides are broken down in the SI, glycerol, short chain fatty acids, long chain fatty acids and monoglycerides are formed.

• Glycerol & short chain fatty acids are able to freely pass through the GI tract lining and into the blood stream

• Monoglycerides and long chain fatty acids are too big for absorption so they reform into triglycerides which combine with protein to form the lipoprotein Chylomicron

Transports food fats through the water body fluid to the liver and other tissues

Lipoproteins – VLDL, LDL & HDL

Very Low Density Lipoproteins (VLDL)– Formed in the liver– Transport triglycerides and other lipids from the liver to body

cells for use

Low Density Lipoproteins (LDL)– Made from VLDL, in the liver, once they have donated their fat to

the body and picked up cholesterol– Transport lipids from the liver to other tissues, such as muscle

and fat

High Density Lipoproteins (HDL)– Made in the liver– Carry cholesterol from the body cells to the liver for disposal

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Carbohydrates

Primary source of energy • 60% of daily Calories

There are three groups based on thenumber of saccharides:

1. Monosaccharides - Sugars2. Disaccharides - Sugars3. Polysaccharides – Starch & Fibre

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Monosaccharides• Simplest sugar

– Include glucose, fructose, galactose

• Glucose makes up the blood sugar – the brain & nervous system are fueled by glucose exclusively

• Glucose is found in vegetables, fruit & honey

• Monosaccharides can be absorbed directly into your blood stream with having to be digested first

Fructose - fruits and berriesGalactose – found in milk

*milk is the only animal dervied food that contains significant amount of carbs.*

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Disaccharides• The combination of two monosaccharides

• One monosaccharide is always glucose lactose = glucose + galactosemaltose = glucose + glucosesucrose = glucose + fructose

• Your body must digest disaccharides before they can be absorbed, separating them into monosaccharide's with help from various enzymes

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Polysaccharides

• Complex carbohydrates composed of chains of many glucose molecules

• Found in vegetables, fruit, grains– Plants storage form of glucose

• Starches often contain many vitamins, minerals, water & protein– Insoluble substance allowing it to withstand the elements

when combined into granules (small grains)

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Fibre

• Fibres are polysaccharides, whose glucose molecules are held together by bonds that the human digestive enzymes cannot break

• Fibre includes plant substances that cannot be digested by the body

• Adds bulk to feces to facilitate elimination

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Fibre Sources

Rich sources of fibre include:1. Fruit2. Legumes (beans, peas, lentils, etc.)

3. Oats4. Barley

Other sources include:5. Wheat6. Grains (rice, corn, rye)

7. Vegetables8. Whole grain foods (cereal germ, endosperm, bran)

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Soluble vs. Insoluble Fibre

Soluble Fibre Lowers blood cholesterol Slows absorption of glucose Readily dissolves in water May be broken down to absorbable products by bacteria

in the digestive tract

Insoluble Fibre Facilitates feces elimination Can prevent constipation, lower intestinal tract cancer

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Carbohydrates• Liver and muscles store excess glucose in the form of glycogen

• Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat

• An important component of the diet for athletes competing in events of both long and short duration activities