FATS (LIPIDS) NUTRITION

2 MAIN TYPES OF FATS (LIPIDS) 1. Saturated - usually are solid at room temperature * are from animal sources * are insoluble in water (do not dissolve) * ex. Include beef, pork, chicken, lamb, and dairy products

2 MAIN TYPES OF FATS (LIPIDS) 2. Unsaturated fats - usually are liquid at room temperature * monounsaturated * polyunsaturated * ex. Include vegetable oils, nuts, and seeds

LIPIDS ARE MADE OF: FATS ARE MADE OF THE FOLLOWING ELEMENTS: CARBON, HYDROGEN, AND OXYGEN (CHO) + GLYCEROL + FATTY ACIDS

MAIN FUNCTION OF FATS (LIPIDS) MAIN FUNCTION OF FATS IS TO CUSHION AND PROTECT

OTHER FUNCTIONS OF FATS: * a storable source of energy in the form of ADIPOSE * Insulation of the body - prevention of heat loss * protect and pad vital organs * adds to taste and satiety - a feeling of fullness

CHOLESTEROL 2 KINDS: 1. HDL - High density lipoproteins (good cholesterol) 2. LDL - Low density lipoproteins (bad cholesterol) contribute to heart disease

ENERGY VALUE OF FATS (LIPIDS) Energy Value of fats is 9cal/g. The body usually uses fats as a last source of energy mainly because it stores calories in case of a period of prolonged starvation

ABC’S of Fats, Oils, and Cholesterol Today many Americans are concerned with the amount of fat in their diets. We know that diets high in fat might increase the risk of obesity, heart disease, and some types of cancer. Yet, many people are confused about the changes needed to lower their fat intake.

Why should you be concerned about fats, oils, and cholesterol? If your blood cholesterol level is high, cholesterol and other fatty substances are more likely to collect on the walls of blood vessels. Over time, these deposits may restrict or even block blood flow to the heart. The higher your blood cholesterol level, the greater your chance of getting heart disease. Eating too much fat oil, particularly certain saturated fats, can raise blood cholesterol levels. Eating too much dietary cholesterol also may raise blood cholesterol levels.

Where does cholesterol come from? The cholesterol in your blood comes from two sources: your own body, made primarily by the liver, and dietary cholesterol from the foods you eat.

How Can You Lower High Cholesterol Levels? Research has shown that the most effective defense against high blood cholesterol levels is through an eating pattern that is low in total fat, especially saturated fats and dietary cholesterol.

Should you eat a fat-free diet? We all need some fat in our diets to maintain health. In addition, it would be extremely difficult and unwise to eliminate fat from your diet totally. Yet, most Americans still eat a diet too high in fat.

Should you avoid any foods? There’s no need to stop eating any one food. Just reduce the amount of fat and cholesterol in your food choices whenever you can. Look at your total diet to see where changes can be made. Food labels can tell you more about the foods you eat and help you make choices necessary to lower the fat in your overall diet. The “Nutrition Facts” panel on most processed foods includes total fat, saturated fat and cholesterol per serving.

Should you avoid any foods?  Select lean cuts of meat and trim the visible fat  Buy lower-fat versions of your favorite dairy products  For added flavor, use herbs and spices in place of high-fat flavorings or sauces on vegetables, meats, poultry and fish

Should you avoid any foods?  Chill soups and stews and skim off the fat that collects on the surface  Choose low-fat or non-fat versions of your favorite salad dressings, mayonnaise, yogurt and sour cream  Use low-fat or fat-free marinades to tenderize and add flavor to leaner cuts of meat

To cut saturated fats:  Use polyunsaturated or monounsaturated oil whenever a recipe calls for melted butter or shortening  Use vegetable-oil margarine in place of butter or lard. Look for whipped, lower-fat tub margarine

Be “fat” smart Saturated fats: are usually solid at room temperature and primarily come from animal foods such as meat, poultry, butter and whole milk. Coconut, palm and palm kernel oils are also high in saturated fat. Saturated fat is responsible for raising cholesterol levels.

Be “fat” smart Polyunsaturated fats: are usually liquid at room temperature and are found in vegetable oils. Safflower, sunflower, corn and soybean oils contain the highest amount of polyunsaturated fats. Polyunsaturated fats, such as corn oil, can help decrease high blood cholesterol levels when part of a healthful diet.

Be “fat” smart Monounsaturated fats: are also liquid at room temperature and are found in vegetable oils, such as canola and olive. Monounsaturated fats can help decrease high blood cholesterol levels if part of a lower-fat diet.

Be “fat” smart Dietary Cholesterol: comes only from animal sources such as the fat in dairy products, egg yolks, meats, poultry and seafood. Vegetables, fruits, and grains do not contain cholesterol.

Be “fat” smart Hydrogenation: is a process that makes an oil more solid at room temperature. Hydrogenated vegetable oils give some processed foods, such as margarine and crackers, a longer shelf life.