LIPIDS Fats and Oils

Classification of Nutrients 1. Carbohydrates 2. Lipids – 9 calories per gram 3. Protein 4. Vitamins 5. Minerals 6. Water

LIPIDS Most concentrated source of food energy 9 calories per gram

FATS & OILS Lipids that are liquid at room temperature are called oils. Examples: vegetable oil, canola oil, olive oil, etc. Lipids that are firm at room temperature are called solid fats. Examples: lard, butter, shortening, etc.

FUNCTIONS OF LIPIDS Carries Vitamins K, A, D, E Provides a reserve store of energy Promotes healthy skin Promotes normal cell growth

FUNCTIONS OF LIPIDS Acts like “cushion” and to protect organs Is a heat regulator and insulator

FUNCTIONS OF LIPIDS Adds flavor to food Satisfies hunger and helps you feel full longer

Calculate your Personal Fat Intake: -Take your current weight and multiply it by your activity level. -Divide by 30. Your total daily fat grams should = ??? 11 very inactive 13 moderately active 15 very active 18 extremely active

CHOLESTEROL A fat-like substance needed for essential body processes Helps with the digestion of fat and production of vitamin D.

CHOLESTEROL Adults make all the cholesterol they need, mostly in the liver All animals also make cholesterol

CHOLESTEROL Eating meat, poultry and fish means you will consumer “extra” or unneeded cholesterol Foods high in cholesterol: Egg Yolks Liver/Organ Meats Some Shellfish

LDL’s & HDL’s Cholesterol circulates in the blood stream in chemical “packages” called lipoproteins Two Types: LDL (Low-Density Lipoprotein) HDL (High-Density Lipoprotein)

LDL’s “Losers” Takes cholesterol from the liver to wherever it’s needed in the body. LDL cholesterol is considered bad because if too much is circulating, it builds up in the artery walls. Increases the risk of heart disease, stroke and obesity.

DELIVERY MEN When LDL’s have too much cholesterol to cart around, it builds up in the arteries and starts to clog them up.

HDL’s “Heroes” HDL cholesterol is considered good because it picks up excess cholesterol and take it back to the liver keeping it from causing harm

GARBAGE MEN The HDL’s go around and pick up all the excess cholesterol clogging up the arteries and take it back to the liver.

TOO MUCH FAT High lipid/fat diets are linked to: Increased Cholesterol Heart Disease Obesity Cardiovascular Related Problems

6,190 calorie lunch Video

LOWERING FAT & CHOLESTEROL Exercise Replace solid fats with oils Choose lean cuts of meat Steam, boil or bake foods instead of cooking them in oil or fat Season vegetables with herbs and spices rather than with sauces, butter or margarine

LOWERING FAT & CHOLESTEROL Try lemon juice or oil based salad dressing instead of cream based ones Switch to low-fat or fat-free milk Substitute low-fat yogurt in recipes that call for sour cream or mayonnaise Remove skin from poultry before cooking Replace egg yolks with egg whites

Types of FATTY ACIDS

FATTY ACIDS Organic acid units that make up fat. There are 3 types.

THREE TYPES Saturated Polyunsaturated Monounsaturated

Saturated Raises HDL’s Raises LDL’s – Food Sources: Meat / Animal Sources Poultry Skin Whole Milk & Dairy Products Butter Shortening

Polyunsaturated Lowers HDL’s Lowers LDL’s – Food Sources: Most Vegetable Oils Corn Oil Soybean Oil Safflower Oil

Monounsaturated Raises HDL’s Lowers LDL’s – Food Sources: Olives / Olive Oil Avocados Peanuts / Peanut Oil Canola Oil

FATTY ACIDS & CHOLESTEROL LEVELS Each type of fatty acid has a different effect on cholesterol levels.

GOOD RULE OF THUMB Fats that are solid at room temperature are made up mainly of saturated fatty acids. Fats that are liquid at room temperature are made up mainly of unsaturated fatty acids.

HYDROGENATION When hydrogen atoms are added to an unsaturated fat to make it firmer in texture. (It turns liquid oil into solid fat like shortening or margarine.)

TRANS-FATTY ACID Hydrogenation creates a new type of fatty acid called trans- fatty acid or “man-made” fat. Trans-fatty acid have many of the same properties as saturated fats.

VISIBLE FAT Fat that is easily seen Examples: Butter on a baked potato, layer of fat around a pork chop, etc.

INVISIBLE FAT Fat that cannot be seen Examples: whole milk, some cheese, egg yolks, nuts, avocados, etc.

Fats Scavenger Hunt

Percent Calories from Fat Calories from fat ÷ total calories x 100 = percent calories from fat