1. © Cengage Learning 2016 Personal Nutrition, 9e Boyle | Long The Lipids: Fats and Oils 5

2. © Cengage Learning 2016 5.1Describe the functions of fat in the body. 5.2Describe the difference between saturated fat, polyunsaturated fat, and monounsaturated fat. 5.3Describe food sources and roles of phospholipids and cholesterol. 5.4Summarize fat digestion, absorption, and transport in the body. Chapter Objectives

3. © Cengage Learning 2016 5.5Discuss dietary recommendations for fats in the diet. 5.6List strategies for including heart- healthy fats in the diet. 5.7Describe components of a heart-healthy lifestyle. Chapter Objectives

4. © Cengage Learning 2016 Lipids are compounds that includes –Triglycerides (fats and oils) –Phospholipids (lecithin) –Sterols (cholesterol) Dietary sources of fat –Oil, butter, margarine, and shortening –Meats, bacon, eggs, and nuts –mayonnaise, salad dressings, and gravy –Cheese, ice cream, and whole milk Introduction

5. © Cengage Learning 2016 The functions of fats in the body –Body’s main storage form of excess calories consumed –Primary energy source for body’s work during rest and for light to moderate activity Excess carbohydrate and protein can be converted to fat but not vice versa One pound of body fat supplies 3,500 calories 5.1 A Primer on Fats

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7. The functions of fats in foods –Provide concentrated source of calories –Provide satiety –Carry fat-soluble vitamins (A, D, E, and K) –Carry essential fatty acids –Contribute aroma and flavor 5.1 A Primer on Fats

8. © Cengage Learning 2016 Energy-yielding nutrients stored as fat –First broken into small molecules of carbon, hydrogen, and oxygen These link together as chains (fatty acids), which serve as building blocks for triglycerides 5.2 A Closer View of Fats

9. © Cengage Learning 2016 Saturated versus unsaturated fats –Fatty acids differ in chain length and degree of saturation Chain length: number of carbons, which affects water solubility Degree of saturation: number of hydrogen atoms bonded with the chain –Long-chain triglycerides are insoluble in water –Saturated fatty acid has the maximum number of hydrogen atoms 5.2 A Closer View of Fats

10. © Cengage Learning 2016 Saturated versus unsaturated fats –Unsaturated fatty acid has one of more points without a bonded hydrogen Monounsaturated fatty acid has one point of unsaturation (“missing” hydrogen) Polyunsaturated fatty acid has two or more points of unsaturation 5.2 A Closer View of Fats

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12. The essential fatty acids –Fatty acids that must be supplied by the diet Linoleic acid Linolenic acid 5.2 A Closer View of Fats

13. © Cengage Learning 2016 Omega-6 versus omega-3 fatty acids –Refer to Figure 5-3 –Omega-6 fatty acids: polyunsaturated fatty acids that have their endmost double bonds after the sixth carbon in the chain –Omega-3 fatty acids: polyunsaturated fatty acids that have their endmost double bonds after the third carbon in the chain Enhance defenses against cancer and reduce inflammation in arthritis and asthma sufferers 5.2 A Closer View of Fats

14. © Cengage Learning 2016 Characteristics of fats in foods –The more unsaturated a fat, the more liquid it is at room temperature –Solid fats contain saturated fats, cholesterol, and/or trans fats –What are ways to prevent spoilage of oils containing unsaturated fatty acids? Change the oil chemically by hydrogenation Add an antioxidant, e.g., BHA or BHT Refrigerate the product 5.2 A Closer View of Fats

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16. Phospholipids: phosphorus-containing fats –Have a water-soluble head and fat-soluble tail –Function as an emulsifier –Are an important part of the cell membrane Sterols: large molecules with a multiple- ring structure –Example: cholesterol 5.3 The Other Members of the Lipid Family: Phospholipids and Sterols

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25. “Good” versus “bad” cholesterol –What are possible causes of high blood cholesterol? Inherited tendencies Eating too much saturated fat and trans fat Exercising too little Carrying too much weight –Atherosclerosis is the underlying cause of most heart disease 5.4 How the Body Handles Fat

26. © Cengage Learning 2016 “Good” versus “bad” cholesterol –What are leading risk factors for heart disease? High LDL blood cholesterol level Low HDL blood cholesterol level High blood pressure Cigarette smoking Obesity and physical inactivity Diabetes An “atherogenic” diet 5.4 How the Body Handles Fat

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28. The trans fatty acid controversy—is butter better? –Trans fatty acid is formed when margarine is processed –Trans fats are associated with Higher “bad” LDL-cholesterol Lower “good” HDL-cholesterol –Harvard University researchers attribute 30,000 deaths each year to trans fatty acids 5.4 How the Body Handles Fat

29. © Cengage Learning 2016 Understanding fat replacers –What are the different types of fat replacers? Carbohydrate based: carrageenan, fruit purees, gelatin, gels derived from cellulose or starch, guar gum, xanthan gum, maltodextrins, polydextrose Protein based: whey protein concentrate, microparticulated protein products made from whey, or milk and egg-white protein Fat based: mono- and diglycerides; Salatrim, and Olestra 5.4 How the Body Handles Fat

30. © Cengage Learning 2016 Dietary fat is linked to several diseases –Certain types of cancer, heart disease, arthritis, and gallbladder disease Dietary Guidelines recommend –Limit intake of solid fats Replace them with monounsaturated fat and polyunsaturated fat Olive oil has a good ratio of omega-3 fatty acids to omega-6 fatty acids 5.5 Fat in the Diet

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32. Other sources of omega-3 fatty acids –Oily coldwater fish: salmon, cod, farmed catfish, lake trout, herring, bluefish, sardines, albacore tuna, mackerel, and shellfish –Plant foods: flaxseed, chia, seed, canola oil, soy products, pecans, and walnuts FDA-approved claim –“…of EPA and DHA mega-3 fatty acids may reduce the risk of coronary heart disease” 5.6 Fat Can Be Healthy

33. © Cengage Learning 2016 Ways to reduce fats in home-cooked meals –Use nonstick sprays for frying –Try reducing the fat in recipes a little at a time –Sauté vegetables in water, broth, or wine –Prepare broths in advance, refrigerate, and then skim off hardened fat –Prepare lean cuts of meat The Savvy Diner: Choose Fats Sensibly

34. © Cengage Learning 2016 Ways to reduce fats in home-cooked meals –Flavor sauces with herbs and spices –Spread jam on bagels or toast in place of butter The Savvy Diner: Choose Fats Sensibly

35. © Cengage Learning 2016 What’s your meal mentality? –Mindset and practices of the Mediterranean region “Eat slowly, preferably at regular times of the day, and in a pleasant environment” Diet emphasizes olive oil; daily inclusions of cheese, yogurt, fruits, vegetables, and whole- grains; and minimal red meats and sweets Physical activity Social and emotional support Allotted calories eaten earlier in the day 5.6 Fat Can Be Healthy

36. © Cengage Learning 2016 What’s your meal mentality? –Other suggestions for people in U.S. and Canada Eat less saturated and trans fats Consume more complex carbohydrates and fiber 5.6 Fat Can Be Healthy

37. © Cengage Learning 2016 Tips for reducing heart disease risk by reducing contributory factors in the diet and increasing intake of protective factors 1.Become a savvy supermarket shopper by reading nutrition labels 2.Keep blood cholesterol at or below the recommended levels 3.Balance energy intake with energy needs Eat Well Be Well: Nourish the Heart

38. © Cengage Learning 2016 Atherosclerosis –Narrowing of the arteries due to a buildup of cholesterol-containing plaque in the arterial walls –Self-accelerating process –Made worse by hypertension –Predictors include high LDL-cholesterol, low HDL-cholesterol, high blood pressure, smoking, obesity and physical inactivity 5.7 Spotlight: Diet and Heart Disease

39. © Cengage Learning 2016 What atherosclerosis risk factors can a person change? –High LDL-cholesterol –Low HDL-cholesterol –High blood pressure –Cigarette smoking –Diabetes –Physical inactivity –Obesity 5.7 Spotlight: Diet and Heart Disease

40. © Cengage Learning 2016 What atherosclerosis risk factors can a person change? –“Atherogenic” diet –Stress What atherosclerosis risk factors are beyond one’s control? –Age –Gender –Genetics 5.7 Spotlight: Diet and Heart Disease

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42. Refer to Table 5-8 Downloadable spreadsheet –Estimate 10-year and lifetime risk for cardiovascular disease http://my.americanheart.org/cvriskcalculator http://my.americanheart.org/cvriskcalculator 5.7 Spotlight: Diet and Heart Disease