Lipids/Fats

Overview
Categories, Chemistry, Functions & Foods of:

Fat/Lipid
Triglycerides
Fatty Acids
Phospholipids
Sterols
 Lipids - Fats

Composition: Fats contain Carbon,

Hydrogen, Oxygen
 Lipids are organic compounds
 Lipids are soluble in fat
Categories of Lipids:
1. Triglycerides
2. Phospholipids
3. Sterols
Triglycerides “Fats”

 Energy Yield: Fats provide 9 Calories/gram.

 Fats are the only type of lipid that the body can convert to
ATP or produce energy from.
 Fats are the most Calorically Dense energy producing nutrient.
Triglycerides “Fats”

 Caloric density: Refers to the Calories yielded per weight of the

substance.
 Triglycerides (dietary fats) provide 9 Calories per gram while
protein and carbohydrate provide 4 Calories per gram and alcohol
provides 7 Calories per gram.
Triglyceride Model
Glycerol
+
3 Fatty Acids = A Triglyceride

3 units of
water are
released
Fatty Acids: Categories
Dietary fats are defined by the composition of the
fatty acids in the triglyceride.
1. Saturated fat food sources are comprised of
mostly saturated fatty acids (SFAs).
2. Monounsaturated fat food sources are
comprised mostly of monounsaturated fatty
acids (MUFAs).
3. Polyunsaturated fat food sources are comprised
mostly of polyunsaturated fatty acids (PUFAs).
Fat Food Sources
 Oils, butter, cream, lard, margarine, dressings, cream cheese,
olives, nuts & seeds are all examples of foods high in dietary
fat.
 Try to chose healthy fats from plant sources, like those shown
on the right.
Fatty Acid Composition of Common Fats
Functions of Fat
 Increases satiety value of a meal.
 Improves texture, flavor & aroma of food.
 Required for fat soluble vitamin absorption.
 Provides the body’s major energy stores.
 Cushions vital organs.
 Is an essential structural component of cell
membranes.
 Provides insulation.
Fat: Dietary Recommendations
 20-35% of total dietary Calories should come
from fat. This is the AMDR.
<7% should come from SFA. Limit trans fatty acids.
 All excess Calories consumed whether from
carbohydrates, proteins, or fats are
converted to fat & stored in fat cells.
 Fat is the storage form of
energy in mammals.
Exogenous Sources

 Egg yolk provides ~275 mg each.

 Organ meats & crustaceans such as
crab, shrimp & lobster provide ~190
mg per 3 ounces.
 Much smaller amounts are in the fat
portions of animal meats & products
like milk.
Endogenous Sources

 Cholesterol is a very important

molecule in the body.
 Cholesterol is made inside the human
body, primarily in the liver, from SFA.
 Usually about 1 gram (1,000
milligrams) of cholesterol per day is
produced in the body.
 It is a very waxy substance.
Cholesterol is used to make …

 Myelin sheath that covers nerve cells.

 Cell membranes.
Cholesterol Recommendation

 Cholesterol can be deposited in the

artery walls leading to plaque
buildup & heart disease.
 To maintain heart health, the
dietary recommendation is to limit
intake to < 300 mg/day.
 To improve heart health, limit
intake to < 200mg/day.
References

 Ullmann, Daniel, and William E. Connor. "Fats, Oil,

Health." JAMA 263.23 (1990): 3146-3146.
 Dietary Fats and Health: Dietary Recommendations in
the Context of Scientific Evidence Glen D. Lawrence
 Advances in Nutrition, Volume 4, Issue 3, 1 May 2013,
Pages 294–302,