Lipids

LIPIDS

Fats and Oils

Classification of Nutrients

Carbohydrates
Lipids – 9 calories per gram
Protein
Vitamins & Minerals
Water

LIPIDS
Most concentrated
source of food
energy
There are 9 calories
in every gram of fat

FATS & OILS
●Lipids that are liquid at

room temperature are
called oils.
○Examples: vegetable oil,

canola oil, olive oil, etc.

●

FATS & OILS
●Lipids that are firm at

room temperature are
called solid fats.
○Examples: lard, butter,

shortening, etc.

FUNCTIONS OF LIPIDS

● Carries Vitamins A, D,

E & K through the
body

● Provides a reserve

store of energy

● Promotes healthy skin

and normal cell growth

FUNCTIONS OF LIPIDS

●Acts like a

“cushion” and to
protect your heart,
liver, and other
vital organs

FUNCTIONS OF LIPIDS

●Acts like a
heat regulator
and insulator

● Adds flavor to

food

● Satisfies hunger

and helps you
feel full longer

FUNCTIONS OF LIPIDS

CHOLESTEROL

●A fat-like

substance
present in all
cells essential for
body processes.

●
●

CHOLESTEROL

●Helps with

the digestion
of fat and
production of
vitamin D.

●

●Adults make all

the cholesterol
they need, mostly
in the liver

●All animals also

make cholesterol

CHOLESTEROL

●Because animals make

cholesterol, if you eat any
animal product including meat,
poultry and fish it means you
will consume “extra” or
unneeded cholesterol.

CHOLESTEROL

Foods high in
cholesterol:

•Egg Yolks
•Liver/Organ Meats
•Some Shellfish

CHOLESTEROL

●Cholesterol circulates in

the blood stream in
chemical “packages”
called
lipoproteins

CHOLESTEROL

●Two Types

LDL (Low-Density
Lipoprotein)
HDL (High-Density
Lipoprotein)

Lipoproteins

LDL’s “Losers”

Takes cholesterol
from the liver to
wherever it’s
needed in the body.

LDL’s “Losers”

●LDL cholesterol is

considered bad
because if too much is
circulating, it builds up
in the artery walls.

●

LDL’s “Losers”

●This build up

increases the risk
of heart disease,
stroke and obesity.

●

DELIVERY MEN

When LDL’s have too much cholesterol to
cart around, it builds up in the arteries and

starts to clog them up.

HDL’s “Heroes”

●HDL cholesterol is

considered good
because it picks up
excess cholesterol
and takes it back to
the liver keeping it
from causing harm

GARBAGE MEN

The HDL’s go around and pick up all the

excess cholesterol clogging up the
arteries and take it back to the liver.

TOO MUCH
FAT
●High lipid/fat diets are

linked to:
○Increased Cholesterol
○Heart Disease
○Obesity
○Cardiovascular Related Problems

What a 6190 Lunch looks like.

LOWERING FAT &
CHOLESTEROL

1.Exercise
2.Replace solid

fats with oils

3.Choose lean

cuts of meat

LOWERING FAT &
CHOLESTEROL

●4. Steam, boil or bake

foods instead of cooking
them in oil or fat

●5. Season vegetables

with herbs and spices
rather than with sauces,
butter or margarine

●6. Try lemon

juice or oil based
salad dressing
instead of cream
based ones

LOWERING FAT &
CHOLESTEROL

●7. Switch to low-fat

or fat-free milk

●8. Substitute low-fat

yogurt in recipes
that call for sour
cream or
mayonnaise

LOWERING FAT &
CHOLESTEROL

9. Remove skin
from poultry before
cooking
10. Replace egg
yolks with egg
whites

LOWERING FAT &
CHOLESTEROL

Types of Fats

Monounsaturated Fats

● Lowers LDL Cholesterol
● Raises HDL Cholesterol
Examples: Good fats like
avocados, peanuts, olive oil and
canola oil

Types of Fats

Polyunsaturated Fats

● Lowers LDL and HDL Cholesterol

Examples: Okay fats like corn oil,
soybean oil, and safflower oil

Types of Fats

SaturatedFat

● Raises LDL and HDL Cholesterol

Examples: Fats like animal products,
whole milk, butter, tropical oils,
shortening and lard

Trans Fatty Acids

Fats created in an industrial process
that adds hydrogen to liquid vegetable
oils to make them more solid.

Eating trans fats increases your risk of
developing heart disease, stroke and is
associated with a higher risk of
developing Type 2 Diabetes.