MACRONUTRIENTS

FATS OR LIPIDS

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 FATS OR LIPIDS

• Fats are organic compounds compose of carbon,

hydrogen and oxygen.
- constitute 34% of the energy in the human
body
- includes fats, oil, waxes and related
compounds that are greasy to touch and in
soluble in water
- provide a more concentrated source of energy
compared to carbohydrates
• Triglycerides or fats and oils – are fatty acid
esters of glycerol
•Lipids – a class of fats and fat-related compounds
 FATS OR LIPIDS

Structural fat
- some of the fat deposits that are
not used. They hold the body organs and
nerves in position and protect them against
shock and injury.
 Classification of fats
A. Simple lipids
B. Compound lipids
C. Derived Lipids
 Classification of fats
A. Simple lipids

- called neutral fats (a.k.a. true fats)

-chemical name: triglycerides – indicates its
chemical structure, a glycerol base with
three fatty acids attached
derived from a water-soluble
form of carbohydrates

•Waxes are esters of fatty acids with higher

molecular weight alcohol – classified into
sterol and non-sterol esters.
 Classification of fats
B. Compound lipids

-combinations of fats with other components

Three Types of Compound Lipids

(Important in Human Nutrition)

1. Phospholipids - yolk and liver (good source)

2. Glycolipids act as insulator around the
3. Lipoproteins nerve fibers.
 Classification of fats
Three Types of Compound Lipids

1. Phospholipids – it is compounds of fatty acids,

phosphoric acids, and nitrogenous bases.

- Lecithins - most widely distributed

phospholipids.
- traces are placed in liver and egg
yolk and in raw vegetable oils
such as corn oil,
- added to: cheese, margarine and
confections – to aid emulsification
.
Classification of fats
Three Types of Compound Lipids

- Cephalins
- needed to form thromboplastin – for the
blood-clotting process

- Sphingomyelins
- found in the brain and other nerve
tissues as components of myelin
sheath.
 Classification of fats
Three Types of Compound Lipids

2. Glycolipids
- compounds of fatty acids combined with
carbohydrates and nitrogenous bases.
* cerebrosides - components of nerve and cell
membrane – play a vital role
in fat transport.
- galactose - carbohydrate
component
* Gangliosides - made up of certain glucose,
galactose and a complex compound
containing an amino sugar.
 Classification of fats
Three Types of Compound Lipids

3. Lipoproteins
- lipids combine with proteins.
- primarily found in the liver and cell and
organelle membranes, mitochondria and
lysosomes,
- insoluble in water and are combined in
protein complex for transport and activity,
- contain cholesterol, neutral fat and fatty acids.
 Classification of fats
C. Derived Lipids

-simple derivatives from digestion or other more

complex products.

- fat substances produced from fats, and fat

compound during digestive breakdown.
 C. Derived Lipids

1. Fatty acids
- the key refined fuel forms of fat that the
cell burns energy,
- the basic structural units of fat and it is
saturated or unsaturated in nature.

a.) Saturated fats

- no hydrogen can be added,
- abundant in animal fats including beef.
C. Derived Lipids

Fatty acids

b.) Monosaturated fatty acid

- Oleic acid – most abundant MFA
- olive and peanut oils are high in
oleic acid
c.) Polyunsaturated fatty acids
- linoleic acid is the most common PA
and abundant in most vegetable
oils.
 Sources of fatty acids
Saturated Animal Fat Unsaturated Plant oil

Beef Vegetable oil

Sea food Peanut
Red meat Soybean
Dairy Cauliflower
Suet Corn
Mutton Cotton
Egg Olives
Poultry Olive oil
Tallow yolk
 Sources of fatty acids
Saturated Animal Fat

Suet – the hard white fat on the kidneys & loins of

cattle, sheep & other animals.
 Sources of fatty acids
Saturated Animal Fat

Mutton- the flesh of sheep, especially mature sheep

Fresh Mutton Curry cut Diced mutton leg

 Sources of fatty acids
Saturated Animal Fat

Tallow yolk – the white nearly tasteless solid

rendered fat of cattle and sheep
and is made up of triglyceride.
 C. Derived Lipids

2. Glycerol
- a water-soluble component of triglycerides
and is inconvertible with carbohydrate.
- 10% of the fat
- if broken off in digestion becomes
available for the formation of glucose
in the diet.
3. Steroids
- it is a complex fat-like compound found
practically in all body tissues, especially in
the brain and nerve tissues, bile, blood,
and the liver
Foods rich in cholesterol Other animal meat
products

Egg yolk Butter

Organ meats Cream
Shellfish Whole milk cheese
Dairy fats Ice cream
Meat
Function of fats

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 Function of Fats

• Normally, 95% of fat is digested and absorbed.

Fats are important source of calories and it is
normal for our body to have deposits of fat
(adipose Tissue) – serves as continuing supply
of energy.

• Fat is protein sparing – reduces the need to burn

protein for energy

• Fat is essential to maintain the constant body

temperature by providing effective insulation
underneath the skin.
 Function of Fats
Function of Fats

• Fat cushions vital organs (Kidney) against injury.

• Fat facilitates the absorption of the fat-soluble

vitamin A, D, E and K.

• Fat provides satiety and delays the onset of

hunger.

• Fat contributes flavor and palatability to the diet.

Food Sources of fats

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 Food Sources of fats

A. Visible fats – lard, butter, margarine,

shortenings salad oils and visible fats of
meat.

B. Invisible fats – available in milk, cheese, eggs,

nuts and meat.

• Margarine & shortening – made from less

expensive vegetable oils ( cotton seed oil,
soybean oil, corn oil, coconut oil)
 Food Sources of fats
High in Saturated fatty acids

•Whole milk, cream, ice cream, cheese – made from

whole milk, egg yolk

• Medium fat or fatty meats; beef, lamb pork, ham

• Bacon, butter, coconut oil, lamb fat, lard, regular ,

margarine, salt pork, hydrogenated
shortenings

• Chocolates, chocolate candies, cakes, cookies, pies,

rich pudding
 Food Sources of fats
High in Saturated fatty acids

• Lard – fat from a pig

• Hydrogenated shortening – turns liquid vegetable
oil to solid
 Food Sources of fats
High in Saturated fatty acids

• Pudding – consist of sugar milk and thickening

agent such as gelatin, cornstarch, and egg,
rice or tapioca to create a sweet creamy
dessert.
 Food Sources of fats
High in polyunsaturated fatty acids

• Vegetable oils, safflower, corn, cotton seed,

soybean, sesame, sunflower

• Salad dressing made from the above oils:

mayonnaise, french dressing

• Special margarine: liquid oil

• Fatty fish: salmon, tuna, herring

 Food Sources of fats
High in polyunsaturated fatty acids

• Safflower - is a plant. The flower and oil from the

seeds are used as medicine. Safflower seed oil is ta
ken by mouth for diabetes, preventing heart diseas
e, including “hardening of the arteries” (atheroscler
osis) and stroke
 Food Sources of fats

The essential fatty acids are not manufactured in

the body and must be supplied in the diet.

• Linoleic acid
- the primary member of omega-6 family,
- found in vegetable oils like corn, safflower,
soybean, and cotton seed, and poultry
fats,
- can be made into arachidonic acid which
is abundant in meat.
 Food Sources of fats
Linoleic acid

• found in oils like: flaxseed, canola, walnut, and

soybeans,

• nuts and seeds: butternuts, walnut and soybean

kernels
• vegetables: soybeans
• can be into EPA (eicosapentaenoic acid) and DHA
(docosahexaenoic acid) – essential for
growth and development, prevention or
treatment of heart disease, hypertension,
arthritis and cancer. Also found in human
milk, shellfish and fish.
Health Effects of Lipids

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Health Effects of Lipids

• Heart disease – elevated blood cholesterol is a

major risk factor for cardiovascular diseases.

• Risk from saturated fats – Lauric, myristic, and

palmitic acids raise blood cholesterol levels.

• Benefits from monosaturated fats – olive oil

lowers risk of heart disease.
Health Effects of Lipids

• Benefits from omega3 polyunsaturated fats

– lowers blood cholesterol and prevent
heart disease. Fish, eaten once a week –
can lower blood cholesterol and the risk
of heart attack and stroke.

• Cancer – fat can not instigate cancer development

but can promote it once it has risen.

• Obesity – high-fat diets tend to store body fat

ably.
Dietary Allowances

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 Dietary Allowances

• No specific recommended intake of fat made by

the Food and Nutrition Board.

• Linoleic acid is low and easily met.

• Linoleic acid in infant formula should supply 3%

of the calories.
Cholesterol Content of Foods

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Cholesterol Content of Foods

• Risk for heart disease – should not consume more

than 200 milligrams of cholesterol/ day.

• Cholesterol is only found in animal products.

• No cholesterol content: vegetables, fruits, grains,

and all other plant foods.

Refer to text book:

*page 35 (table 3 & 4)
*page 36 (table 5
 Trans Fat

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 Trans Fat

• Trans fats or trans fatty acids are basically

artificial fats. A small amount of trans fats
occurs naturally in meat and dairy
products,
• Trans fat are made by a chemical process called
partial hydrogenation,
• liquid vegetable oil is packed with hydrogen
atoms and converted into solid fat,
• it has a high melting point and a creamy, smooth
texture, and it is reusable in deep-fat frying,
• partially hydrogenated fats or trans fats,
lengthen the shelf life of food,
 Trans Fat

• also add pleasing mouth-feel to all manner of

processed food, buttery crackers and
popcorn, crispy French fries, crunchy fish
sticks, creamy frostings, and melt-in-your
mouth pies and pastries.

• seen as healthier option to saturated fats: using

stick margarine is better than butter.

• study shows, trans fats are worse.

 Trans Fat

• saturated fats raise the total and bad cholesterol

levels and trans fats do the same, but they
also strip level of hood cholesterol that help
block arteries
• trans fats can add to the danger of cardiovascular
disease.
• the more solid the fat the more it is to clogs the
arteries
• trans fat are usually found in baked goods:
doughnuts, cakes and breads;
salad dressings and fried, fast and snack
foods..
Trans Fat Sources

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 Trans Fat Sources
Common Trans Fats Sources

• Crackers
• Doughnuts
• French fries
• Cookies (also rich in saturated fat)
• Vegetable shortening
• Hard margarine
• Pastries (also rich in saturated fat)
 Trans Fat Sources
Food high in saturated fat

• Lard
• Butter
• Whole milk
• Pastries (also rich in trans fat)
• Cookies (also rich in trans fat)
 The two basic guidelines to lower fat intake

• Eat fatty foods moderately. Don’t deprived

yourself of fatty foods, it will cause you to
crave for more fat.
• Add more healthy food to your diet
Diseases associated with
eating trans fats:

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Diseases associated with eating
trans fats:

• Cancer
• Diabetes
• Liver toxicity
• Obesity
Diseases associated with eating
trans fats:
It can also cause the following according to physicians

• Accelerate aging
• Compromise the immune system
• Damage the lungs
• Damage reproductive organs and their processes
• Contribute to mental decline and chromosomal
damage
• Increase problems with mental functioning such as
autism, ADD, ADHD, Parkinson’s &
Alzheimer’s dse. and depression
• Increase the risk for arthritis and autoimmune dse.
Making Changes

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 Making Changes
Step 1 – Eliminating Trans Fats

Foods to avoid:
- Bottled salad dressing
- Chips
- Cookies
- Corn oil
- Cotton seed oil
- Deep-fried fat foods
- Imitation mayonnaise
 Making Changes
Step 1 – Eliminating Trans Fats

Foods to avoid:
- Imitation sour cream
-Margarine & other hydrogenated fake butter
spreads
- Non-dairy creamers
- Pressurized whipped cream
- Processed, junk, and fake foods
- Sandwiches spreads
- shortenings
 Making Changes
Step 2 – Fighting fat with fats

Real food
-Dairy products: eggs, butter, cream, milk, and
cheese
- Fish and shellfish
- Fruits
- Grains
- Legumes: alfalfa, clover, peas, beans, & peanuts
 Making Changes
Step 2 – Fighting fat with fats

Real food
- Meat
- Nuts
- Oil, especially essential fatty acids: seeds, nut, and
fish oils
- Poultry
- Sea algae
- Seeds
- Vegetables
 Making Changes
Step 3 – Cleanse, rejuvenate, and Supplement

Start with a clean Slate

- clear all the toxic build-up so that the
body’s systems can start fresh.
- doctors recommend regular colon
cleansings, periodic liver flushes, and
revitalizing multi-vitamins