Fats Chapter 7

Lipids Fats are part of a complex group of nutrients known as lipids. Naturally occurring Cannot be dissolved in water 2 types: Triglyceride – a basic fat molecule main component of fatty tissue Sterols – lipids found in cell membranes cholesterol

Triglycerides Purposes To help the body absorb vitamins A, D, E, and K To serve as an energy reserve To protect against temperature extremes To cushion and protect the heart and other vital organs To protect bones from injury To help you feel full longer And to help the body use carbohydrates and protein efficiently

Structure of fats (triglycerides) Broken down by enzyme lipoprotein lipase (LDL) Glycerol Fatty acids – basic building blocks of fats (3-tri) Adipose cell – put fats back together and stored as energy until the body requires it.

Essential fatty acids Body makes some, but not all, fats for itself. Fatty acid your body needs but can’t make is called an essential fatty acid. Omega-3 – linolenic acid May lower the risk of heart disease Salmon, sardines, mackerel, trout, herring Fax seeds, kiwifruit, walnuts, pumpkin seeds, sunflower seeds and leafy vegetables

“Bad” Fats Saturated fat Trans fat Cholesterol Lard Shortening Mayonnaise Gravy Butter margarine

Saturated fat Primarily in foods from animals But also, coconut and palm oils Bacon Butter Chocolate Coconut Cream cheese Fatty meat Whole milk

Trans fats Deep-fat fried foods Created by hydrogenating oils Cakes Prolong shelf life Look for words Hydrogenated Partially hydrogenated Deep-fat fried foods Cakes Chips Cookies Crackers Donuts Imitation cheese Margarine Shortening

Cholesterol A waxy, soft substance found among the fats in the body and around cells Needed to form cell membranes and hormones Too much is unhealthy – leads to heart disease Egg yolks Whole milk products Fatty meats

Cholesterol LDL – low density lipoprotein Takes cholesterol from the liver to wherever it is needed in the body. “Bad” Excess LDL can build up in the artery walls and increase the risk of heart disease and stoke. Blood test – you would want LDL to be low HDL – high density lipoprotein Picks up excess cholesterol and takes it back to the liver for excretion. Good - “H” healthy or happy Blood test – you would want HDL to be high.

“Good fats” Monounsaturated fat Polyunsaturated fat Liquid at room temperature – most oils Lower blood cholesterol levels Omega 3 – reduce inflammation that helps to decrease cholesterol buildup in artery walls as well as pain from arthritis Monounsaturated Avocado, canola, olive, peanut and sesame oils, nuts olives and peanut butter Polyunsaturated Corn, cottonseed, safflower and soybean oils, nuts seeds, and fatty fish like herring, salmon and tuna

Fat also… Enhances flavor and texture of food Adds moisture and tenderness to some foods Adds crispiness to others KEY: eat small, healthy amounts

Controlling fat Cut fat you may be able to add more food without increasing calories Substitute carbohydrates and proteins Beware of hidden calories in low-fat and fat-free foods Eat fruits, vegetables and whole-grain Choose fat-free or low-fat milk, yogurt and cheese Remove skin for chicken and turkey before eating

Controlling fat - continued Choose lean cuts of meat – trim off and drain fat Watch portion sizes Limit fried foods Limit the amount of cheese in your diet Eat high-fat desserts only occasionally

What is fat? True/False Olive oil is a better fat for you than pancakes. True The amount of fat we eat impacts our weight & health more than the type(s) of fat we eat. False Fat is made up of molecules called triglycerides. Triglycerides are all alike

Fatty acid chains determine if fats are solid or liquid, if they go rancid quickly or how good or bad it is for you. True Saturated fats are worse for you than trans-fats False The only way you know if trans-fats are in your foods is if you see the words “partially hydrogenated” in the ingredient list. Most unsaturated fats are good for you while saturated fats are bad if eaten in excess. The FDA allows manufacturers to say a food has 0 grams of trans-fats even if it has .5 grams