Nutrition For Life

Janice Thompson Melinda Manore

Fat: An Essential Energy-Supplying Nutrient

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What Are Fats?

Three types of lipids are found in foods:

Triglycerides Phospholipids Sterols

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Triglycerides
Triglycerides: 3 fatty acids
Fatty acids are long chains of C atoms surrounded by H atoms

1 glycerol backbone (3 C)

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Triglycerides
Fig. 4.1

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Triglycerides
Fatty acids can differ in: Length
Short-, medium-, or long-chain

Level of saturation
how many H atoms surround each C

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Triglycerides
1. Saturated fatty acids (FA): have H atoms surrounding every C in the chain. Monounsaturated FA: 1 double bond Polyunsaturated FA: more than 1 double bonds

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Triglycerides
Saturated fatty acids: fats pack tightly together are solid at room temperature. Sources: Animal fats, butter, and lard
Fig. 4.3a,b

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Triglycerides
Unsaturated fatty acids: oils do not stack together well are liquid at room temperature

Fig. 4.3c,d

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Triglycerides
Hydrogenation: The addition of hydrogen atoms to unsaturated fatty acids. Converts liquids (oils) into a more solid form oils margarine Often creates trans fatty acids

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Triglycerides
Trans fatty acids: are detrimental to health change the way our cell membranes function reduce the removal of blood cholesterol

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Phospholipids
glycerol, 2 fatty acids, phosphate soluble in water cell membranes

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Sterols- Cholesterol
Contains multiple rings of carbon atoms Cell membranes & hormones Not essential nutrient
Fig. 4.5a

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Why Do We Need to Eat Fats?

Energy 9 kcal/g. During rest. During exercise after glycogen is depleted. Long-term energy storage. Required for transport of fat soluble vitamins

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Essential fatty acids 1. omega-6: vegetable and nut oils 2. omega-3: vegetables, fish, and fish oils

What does omega-3 means?

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Fats in Foods
Fat provides flavor, aroma, texture to foods. Crispness to fried foods Juiciness to meats Fat contributes to making us feel full delay stomach emptying

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Digestion of Fats
Fig. 4.7

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Digestion & Absorption of Lipids

Mouth & Stomach: Little/no digestion SI: bile emulsifies the fat SI & pancreatic lipases: TG MG, 2 FA

Absorption: get packed into chylomicrons SI blood bodys cells

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Transport of Lipids
Lipoproteins: fat transporters.
1. Chylomicron: (SI) caries lipids into the body 2. LDL: carries lipids to cells/arteries 3. HDL: carries lipids back to liver Bad vs. good cholesterol

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How Much Fat?

AMDR: 20-35% Athletes: 20-25%, increase carbs Saturated: less than 7% Trans fat: as little as possible

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How Much Fat?

Saturated fat & Trans fatty: Decrease the removal of LDLs Create plaques that can block arteries Unsaturated fats: Reduces LDL increases HDL

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Health Problems From Fat

Cardiovascular disease Dysfunction of heart or blood vessels Can result in heart attack or stroke

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Cardiovascular Disease
Risk factors for cardiovascular disease include: overweight physical inactivity smoking high blood pressure diabetes men >50

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