 Lipids = fats  Make up 30% of daily calories  Contain C, O, and H (like carbohydrates) Lipids Phospholipids Fats and Oils Cholesterol

 TWICE the amount of stored energy per gram of fat (compared to proteins and carbohydrates)  Extra carbohydrates convert to fat  Insoluble in water (do not dissolve)  Composed of lipid molecules called triglycerides  Fatty acids are long chains of C and H atoms with a carboxyl group at one end

Saturated Fat  Found in animals (animal fat)  “Bad Fat”  Firm, solid fats like butter, shortening, margarine  Saturated = full of hydrogen atoms  More stable  No double bonds between carbon atoms  Difficult for cells to break down

Saturated Fat Structure: 1 glycerol molecule + 3 fatty acid molecules = 1 fat molecule (triglyceride) Fatty acid Carbons 1 Triglyceride Glycerol Fatty acid chain

 1 tsp stick butter  1 slice bacon  2 Tbsp coconut, sweetened or shredded  2 Tbsp half and half cream  1 Tbsp cream cheese  1 Tbsp sour cream  1 tsp palm, palm kernel, coconut oils

Unsaturated Fat Found in plants (plant fats) “Good Fat” –Liquid fats like canola or olive oil Unsaturated = some hydrogen atoms are missing from fatty acid Less stable –Double bonds between carbon atoms –Weaker bonds so it is easier to break them down

Unsaturated Fat Structure: MonounsaturatedPolyunsaturated 1 double bond2 double bonds

 1/8 avocado  1 tsp olive, canola, peanut oils  8 large black or green olives, stuffed  ½ oz most nuts  2 tsp tahini paste  4 pecan halves  1 Tbsp sesame seeds

 1 tsp stick or tub margarine  1 Tbsp reduced fat, light or nonfat margarine  1 tsp mayonnaise  1 Tbsp reduced fat mayonnaise  4 English walnut halves  1 tsp corn, soybean, safflower, sunflower oil  1 Tbsp salad dressing  2 Tbsp reduced fat salad dressing  1 Tbsp pumpkin or sunflower seeds

 Similar to triglycerides, but one fatty acid group is replaced by a phosphate group  Phosphate end is POLAR (dissolves in water)  Fatty acid end is NON-POLAR (does not dissolve in water)  Main component of cell membranes

Structure  Dissolves in water (hydrophilic)  Insoluble in water (hydrophobic)

 A multiple ring structure  Insoluble in water (does not dissolve)  Part of cell membrane  Cholesterol build-up in arteries has been shown to contribute to heart disease

Structure

 Un-natural products known to be detrimental to your health  Found in hydrogenated foods (eg. vegetable oil)  extra hydrogen is added  When oil is hydrogenated, we cannot control where the hydrogen atoms are added chemically

 Both H atoms are added to the same side of structure  Exist naturally

 One H atom adds to one side of the structure and the other atom to the other side  Do not exist naturally (very few exceptions)  Shape of the molecule is vital to its function

 “Cis” fats are curved  Cannot solidify at room temp (ex. Oils)  “Trans” fats are straight in structure  Can solidify at room temp (ex. Margarine)

Trans Fat is Everywhere

1. Avoid all products with hydrogenated oil as an ingredient 2. Use only natural vegetable oil or animal-based fats (butter, lard, drippings) for cooking 3. If there is not a nutritional label on the food you buy, beware!