Lipids Flashcards
what are the three members of the lipids family
· Triglycerides
· Sterols
· Phospholipids.
what is satiety
The feeling of fullness
What are three functions of lipids
Provision of energy
Absorption of fat-soluble vitamins
Provide insulation and protect vital organs
Energy content of fat
37kJ per gram
What is the main function of triglycerides
Energy storage
What are here differences between oils and fats
Oils are liquid at room temperature, fats are solid
Oils come from fish sources, fats come from animal source
Oils come from seeds eg sunflower seeds and avocado
Oils are unsaturated fats, fats are saturated fat.
Why is it not strictly correct to call ‘coconut oil’ an oil?
It is a solid at room temperature and is mostly saturated fat
describe three functions of lipids in the body
Protection
provides a layer of protection
over the bones (e.g. heel and feet)
Layer around internal organs
Insulation
layer of fat under the skin
Form steroid hormones
Sex hormones e.g. Testosterone, adrenaline, cortisol, estrogen.
Supports vitamin D storage
increases the absorption of fat soluble vitamins
Fat increases absorption of calcium, stronger bones
Long term energy storage
can be broken down to release energy
37kj/g
Energy released by gram is greater than any other macronutrient.
Keep skin and hair soft and smooth
Not saturated fat. But unsaturated fat supports this fats secrete oil to keep hair and skin smooth.
What would be a sign that a person is not getting enough lipids in their diet?
Breakouts, dry skin and hair, infertility (loss of sex hormones), weaker bones, easily bruised, poor insulation
Why is it recommended to have less saturated fat?
Linked to cardiovascular disease, type 2 diabetes and obesity.
Which food groups on the AGHE contain lipids?
Meats and alternatives, milk and alternatives, discretionary food
Three differences between saturated and unsaturated fats
Saturated fats have 0 double carbon bonds, monounsaturated fats has 1, polyunsaturated has 2 or more.
Saturated fats has their maximum number of hydrogen bonds, unsaturated fats are missing 2
Saturated fats are found in land animals (Beef, chicken, salami), unsaturated fats come from marine animals (salmon, tuna, sardines).
we should eat less saturated fats and more unsaturated fats.
Animal sources of saturated fat
Land animals- Meat (beef, salami, chicken)
Plant sources of saturated fat
Coconut, coconut oil, palm oil
Plant sources of unsaturated fat
avocado, olive oil, sunflower oil, nuts, seeds
Animal sources of unsaturated fat
Marine animals - salmon, sardines, tuna
food sources of monounsaturated fats
avocado, olives,
food sources of polyunsaturated fats
Sunflower seeds, oil from fish such as salmon and sardines
What is EFA
essential fatty acids
· Cannot be made in the body, so they must be consumed
Benefits of omega 3 fatty acids
Slows build up of cholesterol in arteries called atherosclerosis
Reduce blood pressure by making arteries more elastic
supports inflammation
Reducing risk of heart disease
benefits of omega 6 fatty acids
Help with blood clotting
Help with inflammation
Animal sources of omega 3 fatty acids
Wild caught oily fish (Salmon, tuna and sardines)
Grass fed beef
Chia seeds and flaxseeds
Omega 3 supplement e.g. Fish oil
Animal sources of omega 6 fatty acids
Eggs
Plant sources of omega 3 fatty acids
Walnuts
Linseeds
Plant sources of omega 6 fatty acids
canola oil, nuts and olives, macadamia
do we need more omega 3 fatty acids
yes
Do we need more omega 6 fatty acids
We need less
What are trans fats found in
commercial products eg deep fried foods, pastries and cakes
What are trans fats
These are a type of unsaturated fat that has been altered structurally by HYDROGENATION to hydron them
Where does cholesterol come from
Saturated fats and trans fats in the diet are converted to cholesterol by the liver
What is good about cholesterol
Essential in cell membranes
Builds steroid hormones
Builds vitamin D
What is bad about cholesterol
LDL (low density lipoproteins) cholesterol can deposit inside the walls of arteries and block them
Called atherosclerosis
What is LDL cholesterol
Low density lipoprotein
Bad
Deposits cholesterol into tears in artery lining –> athlercoserosis
Increases risk of cardiovascular disease
What is HDL cholesterol
High density lipoprotein
Good
Picks up cholesterol in blood and returns it to the liver for recycling or to be removed from the body
Decreases risk of cardiovascular disease
State the type of fat that is most likely to be solid at room temperature.
Saturated
Explain why trans fats are included in foods.
For taste and it is inexpensive, longer shelf life
According to the Australian Dietary Recommendations, what percentage of our energy intake should be from fat?
25-35%
- According to the Australian Dietary Recommendations, what percentage of our energy intake should be from saturated fat?
25-35%
How much energy is their in 1g of fat
37.7kJ/g
what are the benefits of omega 6 fatty acids
helps with blood clotting and inflammation
what are some plant sources of omega 3 fatty acids
chia seeds and flaxseeds
walnuts and linseeds
