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Lipid & Fat: Overview What is a lipid? Triglycerides = Fat

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Presentation on theme: "Lipid & Fat: Overview What is a lipid? Triglycerides = Fat"— Presentation transcript:

1 Lipid & Fat: Overview What is a lipid? Triglycerides = Fat
Triglycerides, Phospholipids and Sterols Triglycerides = Fat Saturated & unsaturated Essential fatty acids Omega 3 & Omega 6 Trans fat Why do you need fat? How does fat & cholesterol travel through your body? LDL & HDL How to eat to prevent heart disease Good fat & bad fat Nutrition 10

2 Lipids Triglycerides Phospholipids Sterols Fats and oils
The body can make what it needs Lecithin Sterols Cholesterol Nutrition 10

3 Triglycerides Major lipid in the diet and your body
Fat in food = Triglycerides Fat in your blood & fat cells = Triglycerides Fat = Triglycerides Made of glycerol and 3 fatty acids Nutrition 10

4 Fatty Acids 2 Types of Fatty Acids The Type of Fatty Acid Determines:
Saturated fatty acids Unsaturated fatty acids Monounsaturated Polyunsaturated The Type of Fatty Acid Determines: Whether the fat is solid or liquid at room temperature Whether the fat is healthy or unhealthy for you Nutrition 10

5 Saturated Fatty Acid All single bonds between carbons
Saturated “full” with hydrogen atoms Solid at room temperature Nutrition 10

6 Saturated Fat Sources: Animal: Beef, salami, bacon, eggs (yolk), dairy products (milk, butter, ice cream) Tropical Oils: coconut oil, palm oil & products made with these oils Health effects: Increases LDL “bad” cholesterol in the blood Nutrition 10

7 Unsaturated Fatty Acids
Not saturated with hydrogen Liquid at room temperature 2 types Monounsaturated Polyunsaturated Nutrition 10

8 Monounsaturated Fatty Acid
1 double bond One double bond: Not saturated “not full” with hydrogen Liquid at room temperature Nutrition 10

9 Monounsaturated Fat Sources: Plant Foods: Olive oil, canola oil, peanuts, almonds, pecans, avocado, olives Health effects: Decreases LDL “bad” cholesterol Increases HDL “good” cholesterol Nutrition 10

10 Polyunsaturated Fatty Acid
2 or more double bonds Liquid at room temperature Nutrition 10

11 Polyunsaturated Fat Sources: Plant Foods: Vegetable oil (soybean, corn, sunflower, etc), walnuts, sunflower seeds, mayonnaise Health effects: Decreases LDL “bad” cholesterol Decreases HDL “good” cholesterol (not good!) Nutrition 10

12 Essential Fatty Acids Polyunsaturated fats that can not be made in the body Omega 3 (linolenic) double bond 3rd carbon Omega 6 (linoleic) double bond 6th carbon Nutrition 10

13 Polyunsaturated Fatty Acid
Nutrition 10

14 Omega 3 Fatty Acids Benefits: Sources:
Long chain omega 3 (EPA & DHA) in fish is most beneficial! Reduce risk of heart disease and stroke May prevent blood clots & promote flexible blood vessels Decrease inflammatory response May help prevent depression Sources: Fish: Salmon, Sardines, Tuna, Trout, Swordfish, Halibut, Cod, Mackerel, Shrimp, Oysters, Scallops, Crab Walnuts & Flaxseed (short chain omega 3) Fortified eggs & milk Fish supplements ( mg/day) Soybean & canola oil provide trace amounts of short chain omega 3 – no positive health effects Nutrition 10

15 Triglycerides Fat in food contains several different types of fatty acids. Most fat contains 1 predominate type of fatty acid. Fat is classified according to the predominate fatty acid. Nutrition 10

16 Fats and fatty acid composition
Nutrition 10

17 Trans Fat Hydrogenation: Negative Health Effects:
Transfat created by adding hydrogens to a polyunsaturated fat. Creates “partially hydrogenated” & “hydrogenated” oil Makes an unsaturated oil more solid at room temperature, thus a more shelf stable product Yields TRANS FAT Negative Health Effects: Increases LDL “bad” cholesterol Decreases HDL “good” cholesterol Most harmful of all the fats Must be included on food labels Nutrition 10

18 Cis vs Trans Fatty Acids
Cis fatty acids Chain is bent Occur naturally Trans fatty acids Chain is straighter Produced by hydrogenation Nutrition 10

19 CQ FAT: Revised (back of card)
Omega 3, 6 & 9 are all important to consume. True False Which is the healthiest oil? Coconut oil Olive oil Canola oil A food referred to as “monounsaturated” (such as nuts) does not have any saturated fat. Nutrition 10

20 Why do you need fat? Energy Source Insulation & Protection
Provides 9 calories per gram Supplies 60% of body’s resting energy needs Form of stored energy in adipose tissue Insulation & Protection Carries fat-soluble vitamins Flavor & Satiety Nutrition 10

21 How does fat become a part of you?
Stomach breaks down about 30% of fat MOST DIGESTION occurs in SMALL INTESTINE Bile and pancreatic lipase break fat into monoglycerides and free fatty acids After absorption inside intestinal wall, the triglyceride is remade Fat, cholesterol and phospholipds (all lipids) join with protein to form a lipoprotein carrier – chylomicron. Fat travels via lipoproteins in the bloodstream Nutrition 10

22 Lipoproteins “Packages” that transport lipids in the blood to cells and liver Nutrition 10

23 Phospholipids Glycerol with 2 fatty acids and a phosphate nitrogen component Compatible in fat and blood (water) Major component of cell membranes allowing fatty & water soluble substances into cell Coat the surface of lipoproteins Nutrition 10

24 Cholesterol Used to make bile (needed for digestion of fat)
Abundant in cell membranes, nerve & brain tissue NOT ESSENTIAL - The body makes it Made in liver. Only found in animal products. Food with high saturated fat & trans fat increases blood cholesterol MORE THAN food that has cholesterol (shrimp, egg yolks…) Nutrition 10

25 Composition of Lipoproteins
Nutrition 10

26 Lipoproteins in the Body
LDL: Low-density lipoproteins (bad) Deliver cholesterol to cells High LDL -risk factor for heart disease HDL: High-density lipoproteins (good) Removes cholesterol – protective High HDL–reduces risk for heart disease Lipoprotiens – NOT in foods, ONLY in blood! Nutrition 10

27 The “Good” vs “Bad” Fat The Good: Unsaturated Fat Monounsaturated Fat
Lower harmful LDL cholesterol Raise the helpful HDL cholesterol Foods: Peanuts, olives, avocado, almonds, pecans, olive oil, canola oil and peanut oil Polyunsaturated Fat Decrease the helpful HDL cholesterol (not good) Foods: Soybean & corn oil (and foods made with these oils), mayonnaise, sunflower seeds, walnuts Nutrition 10

28 The “Good” vs “Bad” Fat The Bad: Trans & Saturated Fat Trans Fat
Increases harmful LDL cholesterol Decreases helpful HDL cholesterol Foods with partially hydrogenated oil: margarine, crackers, cookies, peanut butter, fast food, popcorn…check label! Saturated Fat Raises harmful LDL cholesterol Foods: All dairy (except fat free), butter, cheese, ice cream, beef, bacon palm & palm kernel & coconut oil (in cookies, crackers, cakes and donuts) Nutrition 10

29 How to Eat to  Heart Disease
Fat Less than 10% calories from saturated fat Choose products with 0 trans fat. Choose monounsaturated fats (olive oil, avocado, nuts) Minimize omega 6 polyunsaturated oils (soy & corn oil, mayo and processed foods with these ingredients) Choose fiber-rich foods Aim for grams per day Nutrition 10

30 How to Eat to  Heart Disease
Include Omega-3 foods Fatty fish 1-2 times/week (most helpful!) Walnuts, flaxseed, fortified eggs & milk Sustainable seafood A-Z: Mercury calculator for Tuna- Consider Fish oil supplements 500 – 600 mg/day recommended (EPA & DHA combined) Limit cholesterol <300 mg per day Nutrition 10

31 CQ FAT: Write “revised” ideas on back of notecard
Can a food be “cholesterol free” & raise your “bad” cholesterol? Why or why not? Heart disease is #1 cause of death in this country…what role does fat play? Nutrition 10


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