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Fundamentals of Nutrition
Chapter 5
Lipids, or Fats
Objectives
State the functions of fats in the body Identify sources of dietary fats Explain common classifications of fats Describe disease conditions with which excessive use of fats is associated
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Facts
Fats belong to a group of organic compounds called lipids. Greasy substances that are insoluble in water. Each gram of fat contains 9 kcal. Composed of carbon, hydrogen, and oxygen; lower proportion of oxygen than carbohydrates.
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Functions
Provide energy Carry fat-soluble vitamins Supply essential fatty acids Protect and support organs and bones Insulate from cold Provide satiety to meals
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Food Sources
Animal
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Plant
Vegetable oils Nuts Chocolate Avocados Olives Margarine
Fatty meats Lard Butter Cheese Cream; whole milk Egg yolk
Invisible fats
Fats that are not immediately noticeable such as those in egg yolk, cheese, cream, and salad dressings
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Classification
Triglycerides
Most lipids in the body (95%) are triglycerides Composed of three fatty acids attached to a framework of glycerol
Phospholipids Sterols
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Cholesterol
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Fatty Acids
Fatty acids are organic compounds of carbon atoms to which hydrogen atoms are attached. They may be classified in two ways.
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Monounsaturated Polyunsaturated
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Saturated Fats
Each of its carbon atoms carries all the hydrogen atoms possible. In general, animal foods contain more saturated fatty acids than unsaturated. Usually solid at room temperature. Examples: Meat, poultry, egg yolks, whole milk, whole milk cheeses, cream, ice cream, butter, chocolate, coconut, palm oil
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Monounsaturated Fats
Fewer hydrogen atoms attached to one place among the carbon atoms of its fatty acids than saturated fats. Lowers low-density lipoprotein (LDL or bad cholesterol). Examples: Olive oil, canola oil, avocados, cashew nuts Recommended: 15% of total daily kcal
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Polyunsaturated Fats
Fewer hydrogen atoms attached to two or more places among the carbon atoms of its fatty acids than saturated fats. Examples: Cooking oils made from sunflower, safflower, sesame seeds or from corn or soybeans, soft margarines whose major ingredient is liquid vegetable oil, and fish
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Polyunsaturated Fats
Foods containing high proportions of polyunsaturated fats are usually soft or oily. Omega-3 fatty acids (found in fish) lower the risk of heart disease. Omega-6 (linoleic acid) has a cholesterollowering effect. Recommended: 10% of total daily kcal
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Hydrogenated Fats
Polyunsaturated vegetable oils to which hydrogen has been added commercially to make them solid at room temperature. This process, called hydrogenation, turns polyunsaturated vegetable oils into saturated fats. Margarine is made in this way.
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Phospholipid
Found in both plant and animal foods, and is synthesized in the liver. Natural emulsifier that helps transport fat in the bloodstream. Example: Lecithin
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Cholesterol
Cholesterol is a sterol Fatlike substance Exists in animal foods and body cells Does not exist in plant foods Essential for the synthesis of bile, sex hormones, cortisone, and vitamin D Needed by every cell in the body
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Lipoproteins
In the initial stages of fat absorption, bile joins with the products of fat digestion to carry fat. Later, protein combines with the final products of fat digestion to form special carriers called lipoproteins. Lipoproteins carry the fat in the blood to the body cells.
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Lipoproteins
Classified according to mobility and density Types
Chylomicrons Very-low-density lipoproteins (VLDLs) Low-density lipoproteins (LDLs) High-density lipoproteins (HDLs)
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Chylomicron
First lipoprotein identified after eating Largest lipoprotein Lightest in weight Composed of 80-90% triglycerides
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Fat Alternatives
Olestra: Made from carbohydrates and fat
FDA approved for use in snack food Government requires that food labels indicate olestra inhibits absorption of some vitamins and other nutrients Contains no calories; can cause cramps and diarrhea
Simplesse: Made from egg white or milk protein Oatrim: Carbohydrate-based; derived from oat fiber Chapter 5 Copyright 2003 Delmar Learning, a Thomson Learning company
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Dietary Requirements
The Food and Nutrition Boards Committee on Diet and Health recommends that people reduce their fat intake to 30% of total kcal. American Heart Associations newest recommendation is to consume </=7% of saturated fats, 8-10% polyunsaturated fats and 15% monounsaturated fats. At present, 36% of kcal in U.S. diets is derived from fats.
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Conclusion
Fats provide energy, carry essential fatty acids and fat-soluble vitamins, protect organs and bones, insulate from cold, and provide satiety to meals. Composed of carbon, hydrogen, and oxygen and are found in both animal and plant foods.
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Conclusion
Each gram of fats provides 9 kcal. Digestion occurs primarily in small intestines. An excess of fat in the diet can result in obesity and possible heart disease or cancer.
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