NUTRIENT #2:

LIPIDS

LIPIDS Lipids = fats Make up 30% of daily calories Contain C, O, and H (like carbohydrates)

Lipids

Phospholipids

Fats and Oils Cholesterol

FATS AND OILS TWICE the amount of stored energy per

gram of fat (compared to proteins and carbohydrates)

Extra carbohydrates convert to fat

Insoluble in water (do not dissolve)

Composed of lipid molecules called triglycerides

Fatty acids are long chains of C and H atoms with a carboxyl group at one end

SATURATED VS UNSATURATED FATS

Saturated Fat Found in animals (animal fat)

“Bad Fat” Firm, solid fats like butter, shortening, margarine

Saturated = full of hydrogen atoms

More stable No double bonds between carbon atoms Difficult for cells to break down

Saturated Fat

Structure:

1 glycerol molecule + 3 fatty acid molecules = 1 fat molecule (triglyceride)

Fatty acid

16-18 Carbons

1 TriglycerideGlycerol

Fatty acid chain

HIGH SATURATED FATS (USE LEAST OFTEN) 1 tsp stick butter 1 slice bacon 2 Tbsp coconut, sweetened or shredded 2 Tbsp half and half cream 1 Tbsp cream cheese 1 Tbsp sour cream 1 tsp palm, palm kernel, coconut oils

SATURATED VS UNSATURATED FAT

Unsaturated Fat• Found in plants (plant fats)

• “Good Fat”– Liquid fats like canola or olive oil

• Unsaturated = some hydrogen atoms are missing

from fatty acid

• Less stable– Double bonds between carbon atoms– Weaker bonds so it is easier to break them

down

Unsaturated Fat

Structure:

MonounsaturatedPolyunsaturated

1 double bond 2 double bonds

HIGH MONOUNSATURATED FATS (CHOOSE MOST OFTEN) 1/8 avocado 1 tsp olive, canola, peanut oils 8 large black or green olives, stuffed ½ oz most nuts 2 tsp tahini paste 4 pecan halves 1 Tbsp sesame seeds

HIGH POLYUNSATURATED FATS (CHOOSE MORE OFTEN) 1 tsp stick or tub margarine 1 Tbsp reduced fat, light or nonfat

margarine 1 tsp mayonnaise 1 Tbsp reduced fat mayonnaise 4 English walnut halves 1 tsp corn, soybean, safflower,

sunflower oil 1 Tbsp salad dressing 2 Tbsp reduced fat salad dressing 1 Tbsp pumpkin or sunflower seeds

PHOSPHOLIPIDS Similar to triglycerides, but one fatty

acid group is replaced by a phosphate group

Phosphate end is POLAR (dissolves in water)

Fatty acid end is NON-POLAR (does not dissolve in water)

Main component of cell membranes

PHOSPHOLIPIDStructure

Dissolves in water (hydrophilic)

Insoluble in water (hydrophobic)

CHOLESTEROL A multiple ring structure

Insoluble in water (does not dissolve)

Part of cell membrane

Cholesterol build-up in arteries has been shown to contribute to heart disease

CHOLESTEROLStructure

TRANS-FATTY ACIDS Un-natural products known to be detrimental

to your health

Found in hydrogenated foods (eg. vegetable oil)extra hydrogen is added

When oil is hydrogenated, we cannot control where the hydrogen atoms are added chemically

“CIS” FATS Both H atoms are added to the same

side of structure

Exist naturally

“TRANS” FATS One H atom adds to one side of the

structure and the other atom to the other side

Do not exist naturally (very few exceptions)

Shape of the molecule is vital to its function

“CIS” VS “TRANS” FATS “Cis” fats are curved

Cannot solidify at room temp (ex. Oils)

“Trans” fats are straight in structure Can solidify at room temp (ex. Margarine)

Trans Fat is Everywhere

AVOIDING TRANS FATS1. Avoid all products with hydrogenated oil

as an ingredient

2. Use only natural vegetable oil or animal-based fats (butter, lard, drippings) for cooking

3. If there is not a nutritional label on the food you buy, beware!