Chapter 4. Lipids: Fats and Oils
WORKSHEETS
WORKSHEET 4-1
SuperTracker: Examine Your Fat Intake
To complete this worksheet, you need to have completed steps 1 and 2 of Worksheet 2-4. This is where you entered in all the food and beverages you consumed for one day into SuperTracker.
Go to the ChooseMyPlate website. Click on “SuperTracker” in the left-hand column, then log in. Now click on “My Reports,” then click on “Nutrients Report.” Enter in the date you used when you entered your food and beverages, and click on “Create Report.” Print this page out to hand in, and use it (along with the “Food Groups and Calories Report” you printed for Worksheet 2-4), to answer the following questions.
1. What percentage of your total kcalories were from fat?
2. Is your percentage from #1 within the Acceptable Macronutrient Distribution Range of 20 to 35 percent of total kcalories?
If not, were you above or below the range? What foods do you eat, or not eat, that you think contribute to why you eat too much or too little fat?
3. What percent of your total kcalories come from saturated fat? How does that compare to the target of 10 percent or less?
If you eat more than 10 percent of your kcalories as saturated fat, identify the foods that you eat that are high in saturated fat.
4. How many grams of cholesterol did you eat, and how does it compare to the 300 mg maximum?
5. Did you eat enough of the essential fatty acids, linoleic acid and alpha-linolenic acid? Did you take in any of the omega-3s—EPA or DHA?
6. What were the foods with the most fat and saturated fat that you ate? Name three.
7. What changes could you make in your diet (if needed) to consume less saturated and trans fat and consume more monounsaturated, polyunsaturated fat, and DHA/EPA?
WORKSHEET 4-2
Where’s the Fat?
Directions: In the following columns, check off each food that is a significant source of fat and/or cholesterol.
Food Fat Cholesterol
1. Butter ______
2. Margarine ______
3. Split peas ______
4. Peanut butter ______
5. Porterhouse steak ______
6. Flounder ______
7. Skim milk ______
8. Cheddar cheese ______
9. Chocolate chip cookie made with vegetable ______
shortening
10. Green beans ______
WORKSHEET 4-3
Lipid JeopardyGood Eats / Bad Eats / Omega-3s / Recommendations
100 / 100 / 100 / 100
200 / 200 / 200 / 200
300 / 300 / 300 / 300
400 / 400 / 400 / 400
500 / 500 / 500 / 500
Directions: Put the word(s) asked for in the blank space.
Good Fats
100 Good fats tend to be liquid at room temperature—true or false?
200 Olive oil is a good source of what type of good fat?
300 Corn oil and soybean oil are good sources of what type of good fat?
400 Name one function of the essential fatty acids.
500 Name one oil that contains the essential fatty acid named linoleic acid.
Bad Fats
100 The biggest sources of saturated fat and cholesterol in the American diet are animal or plant foods?
200 What is the name of the process used to make margarine?
300 Trans fats occur at low levels in meat and dairy. Name two other foods that trans fats are in.
400 Why are saturated fat and trans fat bad?
500 Does reduced-fat milk contain less saturated fat than regular milk?
Omega-3 Fatty Acids
100 Americans need to eat more omega-3 fatty acids in their diet—true or false?
200 To get enough DHA and EPA, you should eat _____ ounces per week of seafood.
300 Name one fish rich in DHA and EPA.
400 DHA and EPA are excellent for the health of the heart or the lungs?
500 Pregnant women and young children should avoid certain fish high in ______.
Recommendations
100 Name two types of fat that need to be kept to a minimum to decrease LDL.
200 Use ______to replace solid fats where possible.
300 You should eat less than _____ percent of kcalories from saturated fats.
400 Which group, adult men or adult women, tend to eat more cholesterol than recommended?
500 To decrease your risk of cancer, you should limit your intake of ______meat.
WORKSHEET 4-4
Recipe Modification
Suggest how each of these recipes can be modified to contain less fat and/or less saturated fat. Add your suggestions to the third column in the chart.
1. Crab Cakes5 pound crabmeat, flaked
¼ cup Dijon mustard
¼ cup horseradish
½ cup chives
1½ cups Japanese bread crumbs
1¼ cups mayonnaise
Salt and pepper as desired
Vegetable oil / 1. Combine the crabmeat and other ingredients in a bowl.
2. Mix well.
3. Fry the crab cakes in oil in a skillet until browned and cooked through, about 3 minutes on each side. / Suggested Modification
2. Au Gratin Potatoes
2 pounds potatoes, peeled and sliced
2 tablespoons butter
1 large onion, minced
1 pint grated Gruyere cheese
2/3 cup heavy cream
Salt and pepper to taste / 1. Steam or boil potatoes until just tender.
2. Place the potatoes in a greased pan.
3. Sauté the onion in butter.
4. Add the cheese and stir until cheese is melted.
5. Add the heavy cream, salt, and pepper.
6. Pour the sauce over the potatoes and bake at 350°F oven for 20 to 30 minutes until heated through. / Suggested Modification
3. Blueberry Cobbler
1 cup all-purpose flour
2 tablespoons sugar
1½ teaspoons baking powder
½ teaspoon ground cinnamon
¼ cup butter
½ to 2/3 cup sugar
1 tablespoon cornstarch
¼ cup water
4 cups fresh or frozen blueberries
1 egg
¼ cup cream
vanilla ice cream / 1. For topping, in a medium bowl stir together flour, 2 tbsp. sugar, baking powder, and cinnamon. Cut in butter until mixture resembles crumbs.
2. For filling, in a saucepan combine ½ to 2/3 cup sugar, 1tablespoon cornstarch, and ¼ cup water. Stir in 4 cups blueberries.
3. Cook and stir until thickened and bubbly. Place in a 2-quart square baking dish.
4. Stir the egg and milk in a small bowl, then add to flour mixture, stirring just to moisten.
5. Using a spoon, drop the topping into small mounds on the blueberry filling.
6. Bake at 400°F for 20 to 25 minutes or until a toothpick is inserted and comes out clean. Serve with ice cream. / Suggested Modification
WORKSHEET 4-5
Baking with Different Fats and Comparing Them Nutritionally
SNICKERDOODLES
Make this recipe with shortening. Then make 2 modifications: substitute 1 cup of margarine for the shortening, and then substitute 2/3 cup soybean oil for the shortening.
Snickerdoodles
1 cup shortening / 2¾ cups all-purpose flour(or 1 cup margarine, or
2/3 cup soybean oil) / 2 tsp. cream of tartar
1½ cups granulated sugar / 1 tsp. soda
2 eggs / ¼ tsp. salt
2 tablespoons sugar plus 2 teaspoons cinnamon
Preheat oven to 400 degrees. Cream shortening or margarine (or mix oil) with sugar. If using oil, stir only until blended—do not overmix. Add eggs. Mix only until blended. Add remaining ingredients and stir only until well blended. Roll dough into balls the size of a small walnut and roll each ball in sugar/cinnamon mixture. Place on ungreased cookie sheets and bake until lightly browned for 8 to 10 minutes. Yields about 50 three-inch cookies.
1. Describe each of the cookies.
Cookie / Color / Texture / TasteShortening
Margarine
Soybean oil
2. Rank the cookies in order of overall taste and quality.
3. Compare the kcalories, total fat, and saturated fat in 1 cup of shortening, 1 cup of stick margarine, and 2/3 cup of soybean oil using Table 4-3 in your textbook. Check the cholesterol content using the food label.
Kcalories / Total Fat / Saturated Fat / Cholesterol1 cup shortening
1 cup stick margarine
2/3 cup soybean oil
4. Which cookie had the best nutritional profile? the second-best nutritional profile?
BROWNIES
Baking with Fat Substitutes
In this activity, you will prepare three batches of brownies using mixes.
Make the first batch using the instructions on the box.
For the second batch, use applesauce or prune puree in place of all the oil called for in the recipe.
For the third batch, replace half the oil with applesauce or prune puree.
When the brownies are all baked, put some of each type on separate plates and find out if your classmates can tell which product is which. You should also ask your classmates to rank the products in terms of taste, texture, appearance, and overall acceptability.
1. Which brownie was the favorite?
2. Were any of the brownies unacceptable? If so, which one(s)?