The Importance Of Fats, Proteins & Carbohydrates

       

          Fats and proteins are important principles of a healthy diet; fats and proteins are essential nutrients, which constitute a healthy and nutritious diet.

             Fats are usually found in foods from four of the food groups. For instance, meat and cheese contain solid fat and some vegetables contain fat in the form of liquid. Saturated fats/triglycerides, which come  from animal sources such as, butter, cheese, meat, and lard, and can also be found in some plant sources example, coconuts, are composed of fatty acids that have a maximum capacity of hydrogen. At room temperature, saturated fats which   can also be found in some plant sources, such as  coconuts, are solid; thus directly raising cholesterol levels. Monounsaturated fats/triglycerides, which can be found in plant sources such as olive oil, vegetable oils, and  nuts,  are composed of fatty acids that lack one point of hydrogen; they   provide energy, conserve body heat,  and contain essential vitamins. Polyunsaturated  fats/triglycerides contain fatty acids with two or more points of un-saturation. Monounsaturated fats are in liquid form at room temperature, however, in cold conditions/temperatures, these fats solidify. Trans fats, which are fats formed during processing of foods contain any number of unusual fatty acids (fatty acids which have been hydrogenated in order to change liquid fat to a solidify form; they are unsaturated fats.

            Due to their saturation, saturated fats will increase LDL cholesterol levels, therefore, they are considered as 'bad' fats and should be avoided as much as possible in order to maintain a healthy diet. Although known to reduce cholesterol levels, the intake of too much polyunsaturated fats can lower the levels of HDL cholesterol, which could present health risks. Because monounsaturated fats can  lower LDL cholesterol and maintain HDL cholesterol, they are considered as 'good' fats, which are also essential as energy provider, conserver of  body heat,  and contain essential vitamins.  Contained in any processed food item that contains “hydrogenated oil” or “partially hydrogenated oil”  trans fats can increase LDL cholesterol levels while also lowering HDL cholesterol levels.

            As a consequence of  increasing  the LDL cholesterol, which is considered as 'bad' cholesterol  and decrease the HDL cholesterol/the good cholesterol, trans fats present  risks of heart disease and stroke. The  increase of  breast and prostate cancers are also associated with trans fats.

            Different foods contain different amounts of energy per unit of weight; foods that contain a lot of fat have high energy values. An excess of calories will result in weight gain as the surplus 'energy' is stored as fat;  it seems that, "serious health risks/diseases are associated with high intakes of saturated and trans fats, which have both increasing and decreasing impacts on cholesterol levels in the body"  (Sizer, & Whitney, 2012. p160).  An insufficient intake of energy calories will result in weight loss as  the body has to draw on fat reserves to meet energy requirements. Reducing fat  has the effect of reducing energy intake; therefore it is particularly important that these calories are replaced in the form of carbohydrates. Fat should not be completely avoided, certain types are essential for functioning as well as  containing fat-soluble vitamins.

            Protein is important for growth and development during childhood, adolescence, and pregnancy; proteins help with the  repair and replacement of body tissues and cells. According to researched information, "proteins are indispensable components of all cells because they serve both structural and regulatory functions" (Morais, Chevalier, & Gougeon, 2006). Adequate intake of proteins is rarely a problem for people in developed countries. Proteins consist of building blocks called amino acids, which link together to perform required functions. First-class proteins, which can be found in sources such as: poultry, meat, fish, milk, and milk products, contain all the essential amino acids. Proteins produce certain hormones and other active chemicals, and  are essential for growth and repair of the body. Containing some essential amino acids, second-class proteins found in pulses, such as lentils and beans; nuts and seeds, cereals (cornmeal, rice, and oats) and cereal-based foods, example pasta and bread, are only used as energy as last resort in the absence of other sources of proteins. The body is not able to store protein, but is constantly using up protein, therefore, it is important that sufficient amounts of proteins form part of our diet and are consumed as  part of our meals. Amino acids also help break down foods.

            Protein is recommended as a central part of adults diet, a recommendation essential in an effort to maintain the repair and remodeling of muscles and bones during adulthood. It seems that recommendations made require that adult males need 56 grams of protein daily, and adult females need 46 grams of proteins daily. "A moderate increase of proteins is recommended for healthy adults, for the maintenance of healthy bones and the strengthening of muscles" Surdykowski, Kenny, Insogna, & Kerstetter, 2010). An honest opinion would indicate that throughout the course of my daily meals, I have not met the recommendations; however, due to the information and knowledge acquired in this week's Discussion posts, I have decided to implement changes,  in my diet in an effort to meet the required recommendations of proteins for a healthy adult.

References

Messina, M., & Messina, V. (2003). Provisional recommended soy protein and isoflavone intakes for healthy adults. Nutrition Today, 38(3), 100. Retrieved  June 18, 2013,from http://search.proquest.com/docview/220195386?accountid=32521

Morais, J. A., Chevalier, S., & Gougeon, R. (2006). PROTEIN TURNOVER AND  REQUIREMENTS IN THE HEALTHY AND FRAIL ELDERLY. The Journal of Nutrition, Health & Aging, 10(4), 272-83. Retrieved June 18,  2013, from http://search.proquest.com/docview/222243056?accountid=32521  

Sizer, F. S & Whitney, E. N.  (2012). Nutrition Concepts & Controversies (12th. ed. ). Belmont: Wadsworth, Cengage Learning.

Surdykowski, A. K., Kenny, A. M., Insogna, K. L., & Kerstetter, J. E. (2010). Optimizing bone   health in older adults: The importance of dietary protein. Aging Health, 6(3), 345-357. doi:http://dx.doi.org/10.2217/ahe.10.16