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