230 likes | 234 Views
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
E N D
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
Cisvs 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
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