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Lipids

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12 views52 pages

Lipids

Uploaded by

38eneskaya26
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Lipid Terminology

•Triglycerides: the major class of dietary lipids,


including fats & oils

•Made up of 3 units known as fatty acids and 1


unit called glycerol (backbone)

•Comprise about 95% of lipids in food and the


human body
• Phospholipids:
• 2nd of three main classes of lipids
• similar to a triglyceride, but contains phosphorous

• Sterols
• 3rd of three main classes of lipids;
• Cholesterol
• one of the sterols
• manufactured in the body for a variety of purposes
• Saturated fatty acid: a fatty acid carrying the
maximum possible number of hydrogen atoms ( no
double bonds between C atoms )

• Animal foods such as meat, poultry


and full-fat dairy products (EXCEPT FISH OIL)

• Tropical oils such as palm and coconut


• Unsaturated fatty acid: a fatty acid with
one or more points of unsaturation.

• Found in foods from both


plants & animal sources
• Monounsaturated fatty acids
(one double bond)
• Polyunsaturated fatty acids (two
or more)
•Monounsaturated fatty acid:
also called a MUFA; a fatty acid
containing one point of
unsaturation

•Found mostly in OLIVE OIL.


• Polyunsaturated fatty acids: also
called a PUFA; a fatty acid in which
two or more point of unsaturation
occur

• Found in nuts, vegetable


oils such as safflower,
sunflower and soybean,
and in fatty fish
Essential Fatty Acids
• The body can synthesize all of the fatty acids it needs from
carbohydrates, fat or protein except for two:

1. Linoleic acid ( omega 6 )


2. Linolenic acid ( omega 3 )
– PUFAs
– Found in plant & fish oils
Functions of Omega - 3

Omega – 3
• Linolenic
• Cold water fish
Help to
• Dissolve blood clots
• Lower blood pressure
• Dilate the arteries
Functions of Omega - 6

Omega – 6
• Linoleic
• Vegetable and nuts oil
Important for
• Growth
• Immune response
• Nervous system
A healthy diet contains a balance of omega-3
and omega-6 fatty acids.
Characteristics of
Fats in Foods
A. Liquid vs Solid

 More saturated a fat is, the more solid


it is at room temperature (EXCEPT COCONUT OIL)
 More unsaturated a fat is, the more
liquid it is at room temperature
 Energy source especially
A- The Functions of Fat in the Body
for muscles

 Serves as an energy
reserve
Major component of cell
membranes

Nourishes skin & hair

Insulates the body from


temperature extremes

Cover the vital organs to


protect them from shock
B. The Functions of Fat in Food

•Provide calories (9 per


gram)
•Provide satiety
•Carry fat-soluble vitamins &
essential fatty acids
•Contribute aroma & flavor
Trans-Fatty Acids

• Formed when margarine is processed


• Hydrogen molecules are on opposite sides of point of unsaturation
• “Partially hydrogenated vegetable oil”
• Link between trans fatty acids and heart disease
• Keep to minimum
Phospholipids
• A lipid consisting of a water-soluble head and a fat-soluble tail
• Contain phosphorous
• Component of cell membranes
• Serve as emulsifiers (allow fats and water to mix and travel in and
out of cells into watery fluid on both sides)
• Lecithin is a common
phospholipid mainly found in
egg yolk

• Often used as an
emulsifier in foods
such as margarine,
chocolate &
mayonnaise
Cholesterol – a Sterol
• Found only in animal products

• Also made & used in the body:


• Structure of cell membranes
• Used to make bile for digestion
• Bile: a mixture of compounds, made by the liver, stored in the
gallbladder, & secreted into the small intestine
• Emulsifies lipids to prepare them for enzymatic digestion & helps
transport them into the intestinal wall cells
•Used to make the sex hormones estrogen &
testosterone

•Precursor for vitamin D

Deposited in the artery walls leading to


plaque buildup & heart disease
How the Body Handles Fat

A. Digestion
B. Emulsification
C. Absorption
PANCREATIC
LIPASE
Lowering Blood Cholesterol Levels

• Eat no more than 30% of calories from fat


• Eat no more than 7-8% of calories from saturated fat
• Eat no more than 7-8% of calories from PUFAs
• MUFAs should make up 12-15% of total calories
• Limit daily cholesterol intake to no more than 300 milligrams
Fat in the Diet
• Fats, oils & sweets group
• Meat, poultry, fish, dry beans,
eggs & nut group
• Milk, yogurt & cheese group
• Most of the fat in our diets
comes from animal products
At the Grocery Store
•Read labels to
determine both the
amounts & types of
fat contained in
foods
In the Kitchen
• Use canola & olive oil for baking &
cooking
• Prepare lean cuts of meat
• Bake, broil & steam instead of
frying
• Use low-fat or fat-free dairy
products & dressings
• Season with herbs & spices rather
than with fats
• Incorporate plant-based protein
sources such as soy & legumes
At the Table
• Eat more fresh fruits & vegetables
• Limit use of high-fat condiments
including mayo, butter & sour
cream or use low-fat varieties
• Use mostly monounsaturated
vegetable oils such as olive or
canola
• Eat fewer high-fat desserts
Recipe Modification
• Egg whites
• Fat-free evaporated milk
• Fat-free sour cream
• Fruit purees
• Fat-free cream cheese
• Oils
Diet & Heart Disease

A. Risk Factors
 High cholesterol
 High blood pressure
 Smoking
 Diabetes
 Lack of exercise
 Stress
 Obesity
 Unhealthy diet
 Age
 Gender
 Genetics
B. Ways to Reduce Risk
 Limit intake of cholesterol & saturated
fat
 Quit smoking
 Maintain a healthy weight
 Eat high fiber foods
 Increase physical activity
 Increase fruit & vegetable consumption
 Limit alcohol consumption

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