1 chapter 4 lipids: fats and oils. learning objectives 1. describe lipids and list their functions...
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Chapter 4
Lipids: Fats and Oils
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Learning Objectives
1. Describe lipids and list their functions in foods and in the body2. Describe the relationship between triglycerides and fatty acids3. Define saturated, monounsaturated, and polyunsaturated fats
and list foods in which each one is found4. Describe trans fatty acids and give examples of foods in which
they are found5. Identify the two essential fatty acids, list their functions in the
body, and give examples of foods in which they are found6. Define cholesterol and lecithin, list their functions in the body,
identify where they are found in the body, and give examples of foods in which they are found
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Learning Objectives (cont’d)
7. Describe how fats are digested, absorbed, and metabolized
8. Discuss the relationship between lipids and health conditions such as heart disease and cancer
9. State recommendations for dietary intake of fat, saturated fat, trans fat, monounsaturated fat, polyunsaturated fat, and cholesterol
10. Distinguish between the percentage of fat by weight and the percentage of kcalories from fat
11. Calculate the percentage of kcalories from fat for a food item
12. Discuss the nutrition and uses of milk, dairy products, and eggs on the menu
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Lipids
FatsOilsCholesterolLecithin
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Functions of Lipids
Insulation Cushion around critical organs Provides energy (adipose cells = compact
energy storage) Protein-sparing Part of all cell membranes Transport of fat-soluble vitamins Essential fatty acids
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In food, fat enhances:
Taste Flavor Aroma Crispness Juiciness Tenderness
Smooth texture Creamy feeling Feeling full
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A Triglyceride
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Types of Fatty Acids
Point of
Unsaturation
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Lecithin
A phospholipid Vital component
of cell membranes
Acts as an emulsifier
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Triglycerides in Food
Which groups contain the most triglycerides? Fruits and vegetables Breads, cereals, rice, pasta, and grains Dry beans and peas, nuts and seeds Meat, poultry, fish Dairy foods Fats, oils, and condiments
All fats in foods contain a mixture of saturated and unsaturated fats.
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3 Types of Triglycerides
1. Saturated triglycerides (saturated fat) ANIMAL FOODS
Cheese Beef Whole milk Fats in baked goods Butter Coconut, palm
kernel, and palm oils
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3 Types of Triglycerides
2. Monounsaturated Fats
Olive oil Canola oil Peanut oil Margarine made with
canola oil or other highly monounsaturated fat
Olive Oil
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3 Types of Triglycerides
3. Polyunsaturated Fats Safflower oil Corn oil Soybean oil Sesame oil Sunflower oil Nuts and seeds
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Trans Fatty Acids = Trans Fats
Occur naturally at low levels in meat and dairy foods
Trans fats we eat are often due to hydrogenation of vegetable oils to make shortening, margarine, and fats for frying
Trans fats raise blood cholesterol levels as much as saturated fat
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Main Contributors to Trans Fats in Diet
Cakes, cookies, pies, bread, etc. Animal products Margarine Fried potatoes Potato chips, corn chips, popcorn Household shortening
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Essential Fatty Acids
Linoleic acid is an omega-6 fatty acid found in vegetable oils, whole grains, and vegetables.
Alpha-linolenic acid is the leading omega-3 fatty acid found in food, and it is found in canola, flaxseed, soybean, walnut, and wheat germ oils. Ground flaxseed is rich in alpha-linolenic, and walnuts are also a good source.
Americans get more than enough linoleic, but not enough alpha-linolenic.
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DHA and EPA
The body converts alpha-linolenic into DHA and EPA (also omega-3s) but the process is very slow, resulting in little DHA/EPA.
DHA and EPA are found in fatty fish such as salmon and mackerel – AHA recommends eating fatty fish twice/week.
DHA and EPA are VERY heart healthy.
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Essential Fatty Acids (cont’d)
Both EFAs: Are vital to normal growth and development in
infants and children Maintain the structural parts of cell
membranes Have a role in the proper functioning of the
immune system DHA and EPA are especially important for
proper brain and eye development during pregnancy and infancy
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Cholesterol
An odorless, white, waxy, powdery substance Cholesterol is present in every cell in your
body. It is needed to make bile acids cell membranes many hormones (such as sex hormones) vitamin D.
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Cholesterol (cont’d)
Cholesterol is found only in foods of animal origin: egg yolks, meat, organ meats, poultry, fish, milk, and milk products. Lower-fat milk products contain less cholesterol than full-fat milk products.
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Cholesterol (cont’d)
4 ounces of meat, poultry, or fish contains 100 mg of cholesterol (except for shrimp).
We take in about 200 to 400 milligrams of cholesterol daily and the liver and body cells also make cholesterol (about 700 milligrams), therefore it is not an essential nutrient.
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Digestion, Absorption, & Metabolism
Mouth – Lingual lipase Stomach – Gastric lipase Intestine
Bile acids Pancreatic lipase Intestinal lipase
Once absorbed, triglycerides are reformed
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Lipoproteins
Protein-coated packages that carry fat and cholesterol through the bloodstream
Chylomicron
Very low-density lipoprotein (VLDL)
Low-density lipoprotein (LDL)
High-density lipoprotein(HDL)
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Lipids and Health
Heart disease Too much circulating cholesterol leads to
plaque and atherosclerosis – as arteries become narrowed, increased chance of heart attack and stroke
Main source of cholesterol buildup: LDL
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Lipids and Health (cont’d.)
What affects blood cholesterol levels? Saturated fat, trans fat, and cholesterol in diet Mono- and polyunsaturated fat in diet Weight Physical activity Age and gender Heredity
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Lipids and Cancer
Cancer is the second leading cause of death in the U.S.
Fat may be involved in certain cancers such as prostate cancer.
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Dietary Recommendations for Fat
No RDA or AI for total fat (except for infants), saturated fat, cholesterol, or trans fats.
AMDR for total fat 1–3 years old 30-40% of kcal 4–18 years old 25-35% of kcal Over 18 years old 20-35% of kcal
AI set for essential fatty acids DGA and AHA recommend 10% or less from sat. fat,
less than 300 mg of cholesterol daily, and replace sat fats with poly and mono fats such as fish and nuts.
If fat intake is higher than 30%, use monounsaturates.
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Percentage of Kcal From Fat &Percentage of Fat By Weight
Percentage of kcalories from fat 27 kcal from fat x 100 = 19 percent
140 kcal Percentage of fat by weight
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Ingredient Focus: Milk, Dairy & Eggs
Milk
Cheese
Eggs
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Culinary Science
Fat in milk is homogenized To make whipped cream, you need a cream
with at least 30% fat What happens when you whip cream for too
long? Milk, eggs, and cheese are generally cooked
at low to moderate heat
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Culinary Science: Rancidity
Deterioration of fat, resulting in undesirable flavors and odors
Saturated fats are more resistant to rancidity than unsaturated fats
Rancidity is hastened by heat and ultraviolet light
To prevent rancidity, store fats and oils tightly sealed in cool, dark places
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Food Facts: Oils & Margarines
Butter and margarine must contain at least 80% fat by weight
Types of oils Olive oil: extra virgin or virgin, pure, light
Margarines vary by: Physical form Type of oil Percent fat by weight
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Hot Topic: Trans Fats in Restaurants
Laws in certain cities have phased out trans fats in many restaurants
Pros and cons
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