nutr 132 chapter 4 boyle st
TRANSCRIPT
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Chapter 4: The Lipids
Presented by Michelle Loy, MPH, MS, RD
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Learning Objectives
• At the completion of this section, the students will be able to:• Describe the functions of triglycerides,
phospholipids, and cholesterol.• Differentiate the 3 types of fatty acids• Define trans fats and explain their
effect on human health• Outline the steps involved in fat
digestion, absorption, and transportation
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• Discuss the roles of fats in the body and in food
• Discuss the relationship between lipids and health (cardiovascular disease, cancer, obesity)
• Review a diet and suggest modifications so that it would meet current recommendations for the types and amounts of fat.
Learning Objectives
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• Define the types of essential fatty acids and their functions
• Differentiate between visible and invisible fats in food
• Identify major sources of saturated, monounsaturated, polyunsaturated, omega-6, omega-3, and trans fatty acids and cholesterol in the diet.
Learning Objectives
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What Are Fats?
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Types of Lipids -- Triglycerides
• Most commonly found in food and in body storage
• Properties determined by fatty acids they contain
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Saturated vs UnsaturatedFatty acids
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Different Unsaturated Fatty Acids: Essential Fatty Acids
• Must be consumed in the diet
• Linoleic acid (-6) and alpha-linolenic acid ( -3)
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Different Unsaturated Fatty Acids
• The hydrogen atoms at the unsaturated region can be arranged in different positions:
• Cis • Trans
• Hydrogenation
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Foods Contain Varying Amounts of Fatty Acids
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Types of Lipids --
• Key role in structure of cell membranes
• Manufactured in our bodies so they are not required in our diet
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Types of Lipids --
• Cholesterol:• Made only by animals in the liver• Component of cell membrane and myelin• Needed for synthesis of vitamin D, bile, and some
hormones
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• Plant sterols and stanols• Naturally found in some vegetable
oils, nuts, seeds, legumes, grain products, fruits, and vegetables
• Have been added to common foods• Help lower LDL-cholesterol
• 2-3 g/d of plant sterols or stanols
Types of Lipids --
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Digestion of Fats
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Roles of fats in the body
• Energy
• Insulation
• Nerve cell transmissions
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Roles of fat in food
• Nutrient
• Transport
• Appetite
• Flavor and texture
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Recommendations
• The Acceptable Macronutrient Distribution Range (AMDR) for fat:• _________% of calories should be from
fat• Cholesterol <_____ mg/d for a
healthy adult population• <200 mg/d for adults with elevated
blood LDL-cholesterol levels
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Recommendations
• The type of fat consumed is important.• Saturated fat should be no more than
___% of total calories.• Trans fatty acids should be reduced
to the absolute minimum.• Most fat in our diets should be from
monounsaturated fats.
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• Dietary Guidelines• When selecting and preparing meat,
poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
• Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils
Recommendations
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• Mostly found in animal products• Fatty cuts of meat• Poultry with skin• Lard • Whole milk dairy products (whole or 2%
milk, yogurt, cheese, ice cream)• Butter • Tropical oils (palm, palm kernel, coconut)
Food Sources of Fat
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Food Sources of Fat
• Found in greatest amounts in food from plants
• Olive, canola, sunflower, peanut oils
• Olives• Nuts • Avocados
• Found in great amounts in food from plants
• Safflower, canola, sunflower, corn, soybean, flaxseed, and cottonseed oil
• Nuts
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Major sources of trans fats in the diet
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• EPA and DHA• Seafood – fatty, coldwater fish
• Salmon, mackerel, herring• 12-14 oz of fish/week
• ALA• Flaxseeds, flaxseed oil • Walnuts• Soybean and canola oil (small amount)
Food Sources of Fat
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Food Sources of Fat
• Dietary cholesterol• Only found in animal foods• Sources
• Egg yolk, beef, poultry, cheese, milk, shellfish, organ meat
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Food Sources of Fat
• Fats we can see in our foods or knowingly add to foods
• Fats hidden in foods• Naturally occurring or added during
processing
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Lipids and Health
• Too little fat:• Essential fatty acid deficiency
• Too much total fat and too much “bad” fat• Cardiovascular disease• Cancer• Obesity
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Dietary Fat and Heart Disease
• Buildup of fatty material in the artery walls cause atherosclerosis
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Risk factors for cardiovascular disease
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Cardiovascular Disease
• Blood lipids include• Triglycerides• Chylomicrons• VLDLs – very low-
density lipoproteins• LDLs – low-density
lipoproteins• “bad cholesterol”
• HDLs – high-density lipoproteins
• “good cholesterol”
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Dietary Factors That Promote Heart Disease
• Dietary Cholesterol• Gene-dependent
• Increases LDL cholesterol in the blood
• Increases blood LDL cholesterol levels• Lower HDL cholesterol levels
• Excess Energy• Increases body fat
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Dietary Factors That Protect Against Heart Disease
-6 fatty acids• Lower both LDL and
HDL cholesterol
-3 fatty acids• Lower LDL cholesterol• Other benefits
• Monounsaturated fat• Decrease LDL
cholesterol
• Plant foods• Fiber and antioxidants
• B vitamins• Decrease blood
homocysteine level
• Moderate alcohol consumption
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Dietary Fat and Cancer
• Diets high in fat and low in fiber and plant foods are correlated with the incidence of cancer.
• Breast cancer
• Colon cancer
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Dietary Fat and Obesity
• A high-fat meal contains more kcalories than a low-fat meal of the same volume.
• Energy from fat is less satiating than energy from carbohydrates.
• It takes less energy for the body to use fat as an energy source.
• However, fat content is unlikely the reason for the high obesity rate in the U.S.
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Reasons to keep fat intake low
• Diets lower in fat are generally lower in calories and thereby help achieve and maintain healthy body weight
• Diets low in saturated and trans fats reduce the risk of heart disease
• Diets lower in fat, particularly saturated fat, may lower the risks of some cancers
• Diets with fewer calories from fat have more room for health promoting foods
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Translating recommendations into healthy diets
• Read food labels• Choose added fats carefully
• Limit amounts• Choose healthier fats
• Choose protein sources wisely• Substitute low-fat ingredients for high-fat
ingredients in recipes• Choose leaner cooking methods• Choose smaller portions of higher fat items• Reduce frequency of consumption of higher fat
items• Increase vegetables and fruits
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How to Choose Fats Wisely
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Assignment
• On at least one day this week:• Incorporate at least 1 source of
healthy fat• Reduce at least 1 source of unhealthy
fat