LIPIDS
LIPIDS
Fats!
FATS
Bad reputation but still important!
Supplies energy Transports fat-soluble nutrients Insulate and protect organs Promotes healthy skin and hair Adds structure to cell membranes Add flavor and texture to food
TYPES OF LIPIDS
Triglycerides
Phospholipids
Sterols
TRIGLYCERIDES
Three classifications: Saturated Monounsaturated Polyunsaturated
SATURATED FATS
Mostly animal fats Butter, lard
Source: http://www.pbs.org/saf/1104/images04/teachsatfat.jpg
SATURATED FATS
Solid at room temperature Raise cholesterol levels
Increase risk of heart disease
Mostly animal fats Meats, poultry, whole milk dairy products Some oils
Coconut oil, palm oil, palm kernel oil
UNSATURATED FATS
Monounsaturated
Source: http://www.veggs.com.au/pic/fat2.gif
MONOUNSATURATED FATS
Liquid at room temperature
No effect on cholesterol Does not raise or lower
Found in oils Olive oil, peanut oil, sesame seed oil, canola oil Avocados
Notice anything about these products?
POLYUNSATURATED FATS Source: http://www.veggs.com.au/pic/fat3.gif
POLYUNSATURATED FATS
Heart healthy May reduce risk of heart disease Lowers LDL cholesterol
Found in: Corn oils, cotton seed oil, safflower oil, sunflower
oil, soybean oil and fish
What do you notice about this list?
Also liquid at room temperature
TRANS FATS Source: http://www.hidden-diabetes-cures.com/images/cis-trans-fatty-acids.gif
CIS VS TRANS
Cis are more naturally occuring
Trans – Hydrogenation process
Adds hydrogen Straightens cis structure Raises LDL and lowers HDL Increases risk of heart disease
1996- All labeling must now list trans fat
To ban or not to ban?
PHOSPHOLIPIDS
Found in much smaller amounts than triglycerides
Function: Emulsifiers Add structure to cell membranes Aid in transport
STEROLS
Can you name a sterol?
Source: http://www.raw-milk-facts.com/images/Cholesterol2.gif
STEROLS
Why are they necessary?
Function: Cell structure – especially brain and nerves Aids in hormones Helps to synthesize vitamin D
FOOD & CHOLESTEROL
Only animal products have cholesterol Egg yolks are very high in cholesterol
Your liver makes enough cholesterol
CHOLESTEROL
Total blood cholesterol
HDL vs LDL “Lousy” “Helpful”
Recommended to have total cholesterol under 200 mg/dL Ideal: HDL greater than 40; LDL lower than 100
http://www.mayoclinic.com/images/image_popup/ww5r236.jpg
LIPID DIGESTION Source: http://www.annecollins.com/images/digestion.jpg
RECOMMENDED FAT AMOUNTS
More important to focus on overall eating patterns
20-35% of calories; approximately 65 grams
How many calories does fat have per gram? 9 kcal/gram
It is easy to eat too much fat!!
FAT
Considered calorie dense
Fat & Food Visible fats
Butter, cream cheese, sour cream, mayonnaise, cooking oils
Invisible fats Whole milk dairy products, high-fat meats, cakes,
cookes, nuts, candy bars, chocolate, pizza, etc, etc, etc
What are some ways to reduce fat in your diet?
GOING FAT-FREE
Is it possible to not get enough fat? YES!
Cool temperatures become intolerable Girls/women stop menstruating and may become
infertile Children stop growing Skin deteriorates