L IPIDS

Fats!

F ATS 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

T YPES OF LIPIDS Triglycerides Phospholipids Sterols

T RIGLYCERIDES Three classifications: Saturated Monounsaturated Polyunsaturated

S ATURATED FATS Mostly animal fats Butter, lard Source:

S ATURATED F ATS 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

U NSATURATED FATS Monounsaturated Source:

M ONOUNSATURATED 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?

P OLYUNSATURATED FATS Source:

P OLYUNSATURATED 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

T RANS F ATS Source:

C IS VS T RANS Cis are more naturally occuring Trans – Hydrogenation process Adds hydrogen Straightens cis structure Raises LDL and lowers HDL Increases risk of heart disease All labeling must now list trans fat To ban or not to ban?

P HOSPHOLIPIDS Found in much smaller amounts than triglycerides Function: Emulsifiers Add structure to cell membranes Aid in transport

S TEROLS Can you name a sterol? Source:

S TEROLS Why are they necessary? Function: Cell structure – especially brain and nerves Aids in hormones Helps to synthesize vitamin D

F OOD & C HOLESTEROL Only animal products have cholesterol Egg yolks are very high in cholesterol Your liver makes enough cholesterol

C HOLESTEROL 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

L IPID DIGESTION Source:

R ECOMMENDED 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!!

F AT 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?

G OING 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