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Understanding Nutrition 13th Edition Whitney Solutions Manual 1
Understanding Nutrition 13th Edition Whitney Solutions Manual 1
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• New! Case Study 5-1: Heart-Healthy Sandwich Choices
• Case Study 5-2: Heart-Healthy Diet Changes
• Worksheet 5-1: Trans Fat1
• Worksheet 5-2: Do You Know Your Fats?
• Worksheet 5-3: Check Your Lipid Choices2
• New! Worksheet 5-4: Chapter 5 Crossword Puzzle3
• Worksheet 5-5: Dietary Fat Recommendations (Internet Exercise)
• New! Critical thinking questions with answers
Other instructional materials in this chapter of the instructor’s manual include:
• Answer key for How To (pp. 152, 155, 156) activities and study card questions
• Classroom activities, featuring New! meal comparison activity (5-3)
• Worksheet answer keys (as appropriate)
• New! Handout 5-1: Chemical Structures of Acetic Acid and a Bile Acid
• Handout 5-2: How to Modify a Recipe—Lasagna4
• New! Handout 5-3: Butter and Margarine Labels Compared
• Handout 5-4: Cholesterol in Selected Foods
• New! Handout 5-5: Omega-3 Fatty Acid Content of Commonly Eaten Fish
• New! Handout 5-6: Potential Relationships among Dietary Saturated Fatty Acids, LDL Cholesterol, and Heart
Disease Risk
Visit the book’s instructor companion website to download:
• Handout 5-7: How to Use the Exchange System to Estimate Fat
permission.
5 Contributed by Melissa Langone.
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b. Omega-6 fatty acid.
c. Omega-9 fatty acid .
B. Triglycerides – Lipids with three fatty acids attached to a glycerol (Figure 5-2 and 5-3) 10e TRA 44, 45
C. Characteristics of Solid Fats and Oils 12e TRA 10; 13e TRA 10
1. Firmness – Explain how the degree of unsaturation impacts firmness (Figure 5-4)
a. Saturated fats
b. Polyunsaturated fats.
c. Short versus long fatty acid chains (Figure 5-5)
2. Stability – Explain how the degree of unsaturation impacts stability
a. Saturated fat
b. Monounsaturated fat
c. Polyunsaturated fat
d. Protection from rancidity
3. Hydrogenation (Figure 5-6) 10e TRA 47
a. Protects against oxidation
b. Alters texture
4. Trans-Fatty Acids (Figure 5-7) 10e TRA 48; IM WS 5-1
a. Act like saturated fats in the body
b. Heart disease connection is being researched
c. Conjugated linoleic acid
II. The Chemist’s View of Phospholipids and Sterols
A. Phospholipids
1. Phospholipids in Foods 10e TRA 49
a. Define and explain phospholipids.
b Discuss food sources
2. Roles of Phospholipids
a. Explain the roles of phospholipids in transport and emulsification
b. Lecithin (Figure 5-8)
B. Sterols – A well-known sterol is cholesterol
1. Sterols in Foods – Discuss the food sources of the sterols 10e TRA 50; IM HN 5-4
2. Roles of Sterols – Explain the roles and metabolism of sterols, including: IM HN 5-1
a. Bile acids, sex hormones, adrenal hormones, and vitamin D
b. Cell membranes
c. Discuss liver production
d. Explain how sterols are involved in atherosclerosis
III. Digestion, Absorption, and Transport of Lipids
A. Lipid Digestion – Explain the process of lipid digestion in the following anatomical areas (Figure 5-11):
1. In the Mouth
2. In the Stomach
3. In the Small Intestine 10e TRA 51, 52
a. Cholecystokinin (CCK) (Figure 5-12)
b. Pancreatic and intestinal enzymes
c. Phospholipids are hydrolyzed (Figure 5-13)
d. Sterols are mostly absorbed as is
4. Bile’s Routes
a. Explain enterohepatic circulation (Figure 5-14)
b. Soluble fibers trap some bile
B. Lipid Absorption (Figure 5-15) 10e TRA 53
1. Glycerol and short- and medium-chain fatty acids
2. Monoglycerides and long-chain fatty acids
C. Lipid Transport – Transport is made possible by a group of vehicles known as lipoproteins
10e TRA 54, 55, 56; 12e TRA 11
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1. Chylomicrons (Figure 5-16)
a. Largest of the lipoproteins
b. Least dense
c. Get smaller as triglyceride portion is removed by the cells
2. VLDL (Very-Low-Density Lipoproteins)
a. Composed primarily of triglycerides
b. Made by the liver
c. Transport lipids to the tissues
d. Get smaller and more dense as triglyceride portion is removed
3. LDL (Low-Density Lipoproteins)
a. Composed primarily of cholesterol
b. Transport lipids to the tissues
4. HDL (High-Density Lipoproteins) (Figure 5-17)
a. Transport cholesterol from the cells to the liver
b. Have anti-inflammatory properties
5. Health Implications
a. High LDL is known as “bad” cholesterol
b. High HDL is known as “good” cholesterol
c. Factors that lower LDL and raise HDL
1. Weight control
2. Replace saturated fat with monounsaturated fat and polyunsaturated fat in the diet
3. Soluble fibers
4. Phytochemicals
5. Moderate alcohol consumption
6. Physical activity
d. Genes influence lipoprotein activity
IV. Lipids in the Body – Explain the roles of lipids in the body, including:
A. Roles of Triglycerides 10e TRA 57
1. A source of energy for the cells
2. Provide more energy than carbohydrates or proteins
3. Can be stored to an unlimited capacity in adipose tissue (Figure 5-18)
4. Adipose tissue secretes hormones (adipokines)
B. Essential Fatty Acids – Cannot be made by the body (Figure 5-19)
1. Linoleic Acid and the Omega-6 Family
a. Can make arachidonic acid, which is a conditionally essential fatty acid
b. Supplied by vegetable oils and meats
2. Linolenic Acid and the Omega-3 Family
a. Must be supplied by food
b. Can make EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)
3. Eicosanoids
a. Made from arachidonic acid and EPA
b. Like hormones but have different effects on different cells
c. Include prostaglandins, thromboxanes, and leukotrienes
4. Omega-6 to Omega-3 Ratio – Experts disagree on the ideal ratio
5. Fatty Acid Deficiencies
a. Are rare in the U.S. and Canada
b. Occur in infants and children with fat-free or low-fat diets
C. A Preview of Lipid Metabolism
1. Storing Fat as Fat
a. Lipoprotein lipase (LPL) hydrolyzes triglycerides
b. Components reassembled into triglycerides for storage within adipocytes
2. Using Fat for Energy
a. Hormone-sensitive lipase dismantles triglycerides within adipocytes for release into the blood
b. Describe what occurs during fasting
c. Ketone bodies can be made from fat fragments
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V. Health Effects and Recommended Intakes of Saturated Fats, Trans Fats, and Cholesterol
A. Health Effects of Saturated Fats, Trans Fats, and Cholesterol
1. Blood lipid profile
a. Reveals concentrations of lipids in the blood
b. Desirable levels
1. Total cholesterol 200 mg/dL
2. LDL cholesterol 100 mg/dL
3. HDL cholesterol 60 mg/dL
4. Triglycerides 150 mg/dL
2. Heart Disease
a. Elevated blood cholesterol
b. Cholesterol accumulates in the arteries, restricts blood flow, and raises blood pressure
c. Saturated fat in the diet raises blood cholesterol
3. Cancer
a. Dietary fat has an association with risks for some types of cancer
b. May promote the growth of cancer
c. Some types of cancer have a stronger relationship to fat intake
4. Obesity – High fat intake combined with inactivity can lead to weight gain
B. Recommended Intakes of Saturated Fats, Trans Fats, and Cholesterol
1. The DRI and the 2010 Dietary Guidelines recommend fat at 20%-35% of energy intake (400-700
kcalories of a 2,000-kcalorie diet)
2. Also recommend 10% or less of energy intake from saturated fat, as little trans fat as possible, and 300
mg or less of cholesterol per day
3. Too little fat can be detrimental to health
VI. Health Effects and Recommended Intakes of Monounsaturated and Polyunsaturated Fats
A. Health Effects of Monounsaturated and Polyunsaturated Fats
1. Heart Disease IM CS 5-1, 5-2
a. Benefits from monounsaturated fats and polyunsaturated fats
1. Replacing saturated fat and trans fat with monounsaturated fat and polyunsaturated fat is the
most effective dietary strategy in preventing heart disease (example: Table 5-3)
2. Describe food sources of monounsaturated fat
3. Describe food sources of polyunsaturated fat
4. Describe food sources of omega-3 fats
b. Benefits from omega-3 fats – Beneficial effects in reducing risk of heart disease and stroke,
supporting the immune system, and defending against inflammation
2. Cancer – Omega-3 fats may be protective against certain types of cancer
3. Omega-3 Supplements – Discuss the potential benefits and risks
B. Recommended Intakes of Monounsaturated and Polyunsaturated Fats
1. AI have been established for linoleic and linolenic acids
2. AMDR: 5-10% kcal from linoleic acid, 0.6-1.2% kcal from linolenic acid
C. From Guidelines to Groceries IM WS 5-3, 5-5, HN 5-2, 5-3, 5-5, CA 5-1, 5-2, 5-3; Website HN 5-7
1. Protein Foods – Very lean and lean meats and meat alternates should be chosen
2. Milk and Milk Products – Choose fat-free and low-fat milks and milk products
3. Vegetables, Fruits, and Grains – Choose a wide variety of vegetables, fruits, and whole grains
4. Solid Fats and Oils – Avoid invisible fat from high-fat cheese and baked and fried foods
5. Read Food Labels – Choose wisely from many available food products
6. Fat Replacers
VII. Highlight: High-Fat Foods—Friend or Foe? IM HN 5-6
A. Guidelines for Fat Intake
1. It is recommended that individuals replace “bad” fats with “good” fats
2. Specific guidelines for reducing saturated fat, trans fat, and cholesterol
3. Specific guidelines for increasing monounsaturated and polyunsaturated fat
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B. High-Fat Foods and Heart Health 11e TRA 14
1. Cook with Olive Oil
a. Many health benefits
b. Still provides 9 kcal/gram
2. Nibble on Nuts
a. Many health benefits
b. Still a high-kcalorie food
3. Feast on Fish
a. Rich in long-chain omega-3 polyunsaturated fatty acids
b. Mercury caution for pregnant and lactating women and young children
C. High-Fat Foods and Heart Disease
1. Limit Fatty Meats, Whole-Milk Products, and Tropical Oils
a. Read food labels to determine those lowest in saturated fat
b. Choose leaner and lower-fat animal foods
2. Limit Hydrogenated Foods
a. Contain trans fats
b. Watch convenience foods
D. The Mediterranean Diet 13e TRA 11
1. Links with good health but may not be the only factor
2. Discuss foods included in this diet
E. Conclusion
1. Saturated fat and trans fat are poor for heart health
2. Unsaturated fat in moderation is good for heart health
3. Food is a mixture of good and bad fat
4. Manufacturers are complying with consumer requests
5. Try Mediterranean eating habits
Case Studies6
Case 5-1: Heart-Healthy Sandwich Choices
Tom H. is a 35-year-old single man who works in a warehouse and takes his lunch to work every day. He is 69
inches tall and weighs 190 pounds. A recent blood test revealed that Tom’s total and LDL cholesterol levels are
abnormally high. He has been instructed to reduce his intake of saturated fat and to eat more unsaturated fats. He is
now at the grocery store looking for sandwich foods to pack in his lunches this week. He notes the following
information on the Nutrition Facts labels:
Canned salmon without bones or skin: 2 oz, Calories 60, total fat 0.5 grams, saturated fat 0 grams, trans fat 0
grams, cholesterol 20 milligrams, protein 13 grams.
Cheddar cheese: 1 oz, Calories 110, total fat 9 grams, saturated fat 5 grams, trans fat 0 grams, cholesterol 30
milligrams, protein 7 grams.
Lite Havarti cheese: 1 oz, Calories 80, total fat 4 grams, saturated fat 3 grams, trans fat 0 grams, cholesterol 15
milligrams, protein 8 grams.
Pepperoni: 10 slices, Calories 130, total fat 11 grams, saturated fat 4.5 grams, trans fat 0 grams, cholesterol 30
milligrams, protein 7 gram.
Peanut butter: 2 T, Calories 200, total fat 15 grams, saturated fat 3 grams, trans fat 0 grams, cholesterol 0
milligrams, protein 9 grams.
Egg: 1 whole, Calories 80, total fat 5 grams, saturated fat 1.5 grams, trans fat 0 grams, cholesterol 200 milligrams,
protein 7 grams.
Sliced deli roast beef: 2 oz, Calories 80, total fat 2 grams, saturated fat 0.5 grams, trans fat 0 grams, cholesterol 25
milligrams, protein 13 grams.
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1. What should Tom notice about the cholesterol content of these foods?
2. Even though eggs are a significant source of cholesterol, what other information on the nutrition label should
Tom consider if he decides to buy eggs?
3. Which of the foods being considered by Tom most likely contains more unsaturated fats than saturated fats?
How can Tom derive this information from the information on the label?
4. What should Tom notice about the relationship between total fat content and kcalories in these foods?
5. What two foods listed here are major sources of saturated fat? What strategies might Tom use if he wants to
include them in his diet?
6. Using some or all of these foods plus other ideas from the “How to” feature in this chapter (p. 152), plan one
week (5 days) of sandwich ideas for Tom that are in line with his diet goals.
Answer Key
1. Cholesterol is only found in animal-based foods; there is no cholesterol in plant-based foods. Eggs are high in
cholesterol.
2. Eggs are low in saturated fat and a good source of protein; they should be eaten in moderation.
3. Salmon, peanut butter. Unsaturated fats can be estimated by subtracting saturated and trans fats from total fat
content. For example, salmon contains 0.5 g total fat, 0 g saturated fat, and 0 g trans fat. Tom can assume the
0.5 gram (500 milligrams) represents polyunsaturated and/or monounsaturated fats. Omega-3 fatty acids (such
as those found in salmon) are polyunsaturated fats.
4. A food that is higher in total fat is usually higher in kcalories as well.
5. Pepperoni and cheese. Answers will vary, but may include eating these foods less often and in smaller amounts,
or having them accompany low-fat foods in a meal.
6. Answers will vary and may include ideas for combining these options with vegetables, low-fat breads, and
lower-fat mayonnaise or other spreads.
1. What factors may be contributing to Dave’s elevated cholesterol and triglyceride levels?
2. From the history given, identify the main sources of saturated fat in Dave’s diet. What are some reasonable
changes he could make to lower his intake of saturated fat from these foods?
3. Assume Dave eats about 2000 kcalories a day and that his doctor has advised him to limit his fat intake to 35
percent of his daily kcalories. Refer to the “How to” feature (p. 155) of this chapter to calculate his personal
Daily Value for fat.
4. According to the 2010 Dietary Guidelines for Americans, what is the maximum percentage of kcalories from
saturated fat that Dave should consume each day? Remembering that 1 gram of fat contains 9 kcalories,
calculate the maximum grams of saturated fat that Dave should eat each day based on his daily intake of 2000
kcalories.
5. Using information from Highlight 5, what additional advice would you offer Dave to improve his heart health?
6. Plan a one-day menu for Dave with higher amounts of healthful fatty acids and lower amounts of harmful fatty
acids.
Answer Key
1. Genetics (family history), excess alcohol consumption, diet high in saturated fat, inactivity.
2. Whole milk, cream, butter, and cheese. Replace saturated fats with unsaturated fat (refer to Table 5-3); i.e., use
olive oil in cooking in place of butter, replace cheese with nuts and fruit, use low-fat milk in coffee. Eat foods
high in saturated fat in smaller portions or less often.
3. 2000 kcal/day 0.35 = 700 kcalories ÷ 9 kcalories per gram = 78 grams of fat per day.
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4. Less than 10% of kcalories from saturated fat. 2000 kcal 0.10 = 200 kcal / 9 kcal per gram = 22 grams of
saturated fat per day.
5. Answers will vary and include: increase intake of fish, nuts, and olive oil in place of high-fat meats and dairy
foods; moderate alcohol intake; increase physical activity; and emphasize Mediterranean diet guidelines.
6. Answers will vary. Refer to Table H5-1 for examples of foods to include and avoid/limit in the meal plan.
Classroom Activity 5-1: Compare Energy Values of Food Prepared by Different Techniques
Key concept: Effect of food preparation method on fat content Class size: Any
Instructions: Instruct students to calculate and compare the kcalories in a baked, broiled, or steamed food versus the
same food after frying. Use the table of nutrient composition of foods and fast foods in the appropriate appendix of
the textbook.
Discussion questions:
1. What are the recommended maximum intakes for an adult for fat, saturated fat, cholesterol and sodium? How
do these three lunch options fit within the recommendations?
2. Which lunch meal plan most represents the recommendations in the DASH diet plan? Why?
3. Which lunch is the highest in unsaturated fats?
4. How could you increase the omega-3 fatty acids in one of the lunches?
5. How could you improve the lunches from the fast food restaurants?
Answer key:
1. Daily Values: 65 g fat (based on 30% of 2000-kcal diet), 20 g saturated fat (based on 10% of 2000-kcal diet),
300 mg cholesterol; DRI: 1500 mg sodium. Compare and contrast the three lunch meal plans.
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2. Lunch #3. This meal plan contains yogurt, fruit, vegetables, and whole grains and is lowest in sodium.
3. Lunch #3 due to the peanut butter.
4. Order a tuna sandwich at Subway or make one at home.
5. Answers will vary. Possible answers include: skip the cheese on the Subway sandwich to save 400 mg sodium;
order two crunchy tacos at Taco Bell (340 kcalories, 10 grams total fat, 7 grams saturated fat, 50 mg
cholesterol, 580 mg sodium) and drink water.
Nutrient composition of meals for instructor reference:
Lunch #1 Menu Item Cal Fat SF CH Na
Gordita Supreme® – beef, 1 item 300 14 5 30 550
Nachos Bell Grande, 1 item 770 42 7 30 1020
Mountain Dew, 30 ounces 410 0 0 0 115
Totals 1480 56 12 60 1685
Key: Cal = kcalories, Fat = total fat (grams), SF = saturated fat (grams), CH = cholesterol (milligrams), Na = sodium
(milligrams)
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%DV for fat = 6%; % kcal from fat = 31%
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garnish salads with sunflower seeds instead of bacon, snack on mixed nuts instead of potato chips, use avocado
instead of cheese on a sandwich, and eat salmon instead of steak. To reduce cholesterol intake, replace animal-
derived with plant-derived foods.
17. c
18. Foods high in saturated fats include: whole milk, cream, butter, cheese, and ice cream; fatty cuts of beef and
pork; and coconut, palm, and palm kernel oils (the tropical oils and products containing them such as candies,
pastries, pies, doughnuts, and cookies). Foods high in unsaturated fats include: olive oil, canola oil, peanut oil,
safflower oil, and avocados (monounsaturated); and vegetable oils (sesame, soy, corn, sunflower), nuts, and
seeds (polyunsatured).
19. The Daily Value for fat for a 2000-kcal diet is 65 g—equivalent to 30% of kcal from fat.
20. b
Answer Key
1. The structural design of lipids plays a key role in the presentation of physical characteristics and stability. Even
though fatty acids all have the same basic framework—long carbon chains inclusive of hydrogen with a methyl
group at one end and an acid at the other end—the arrangement and positioning of their atoms provides the
basis for differentiation. The length of the C chain and number/positioning of double bonds (if present) affect a
fat’s physical characteristics and stability. A point of unsaturation identifies the presence of a double bond.
Carbon within molecules requires four points of connection (single bonds) with other atoms. Carbons with four
single bonds (two of them with hydrogens) are described as saturated. If in a fatty acid there is a double bond
present, there are still four points of connection per carbon (one double bond, which counts as two, plus two
single bonds) but now the fat is considered to be unsaturated. The presence of two or more double bonds defines
a polyunsaturated fatty acid. The specific location of the first double bond also influences the physical
characteristics of the fatty acid. These different chemical arrangements lead to differences in physical
characteristics such that saturated fats are typically solid at room temperature whereas unsaturated fats are
typically liquid at room temperature. Additionally, stability is affected by the saturation characteristics of fats.
Saturated fats are more stable as compared to unsaturated fats due to the lack of double bonds, which are
vulnerable to oxidation. The effects of oxidation (e.g., rancidity) are greater with unsaturated fats.
2. An interesting dilemma is posed by the banning of trans fat in many parts of the United States. On one side is
the idea that this protects consumers from a food component identified as a significant risk factor for the
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development of chronic diseases such as heart disease and diabetes. On the other side of the discussion is the
idea that no one food component should be viewed as being exclusively bad since fats are needed both as
essential and non-essential nutrients. The key concern here is the amount of consumption of a specific fat
product such as trans fat in the American diet. What the average consumer fails to understand is that trans fat
occurs naturally in certain animal foods. Thus, it probably is impossible to eradicate all trans fat from an
omnivorous diet. It is not just trans fat consumption but also the quantities of saturated fats in the American diet
that have led to health concerns.
With regard to food labeling, according to federal law a food may be described on the package as being free of
certain nutrients, including trans fat, when up to 0.5 gram of the substance is present. Processing methods
(hydrogenation) of food products commonly results in the presence of trans fat in foods. It is therefore difficult
to restrict all foods that are hydrogenated from one’s daily diet without eliminating fast and processed foods.
Lastly, the independent intake of multiple food products throughout the day that are labeled as trans fat free but
actually contain small amounts, when combined, will provide a significant trans fat intake.
Although considerable attention is focused on the adverse effects of manufactured trans fat in the diet, a small
amount of trans fat is found naturally in animal food sources. Clinical research notes that this type of “natural”
trans fat likely does not have the same adverse effects as the manufactured version
(http://natamcancer.org/handouts/Gov-AHA_PDF_prev_earlydetection/TransFatFactSheet.pdf).
3. Cholesterol is a sterol substance that is manufactured in the body (endogenous) as well as outside of the body
(exogenous). Cholesterol is used to produce several key hormones and chemical substances in the body such as
vitamin D, bile acids, and sex and adrenal hormones. Cholesterol synthesis occurs in the liver, but cholesterol is
a constituent of all cells in the body. Thus, it would be naïve at best to think that one could live without
cholesterol. However, you can live without ingesting cholesterol, because when you do not take it in from
dietary sources, it is manufactured in the body. Additionally, as a result of genetic design, certain individuals
may have altered cholesterol synthesis patterns, leading to increased levels regardless of dietary intake.
Cholesterol has both beneficial actions in regard to the body as with the formation of key hormones and
negative actions based on accumulation of plaque in the endothelial capillary linings.
4. Conditionally essential nutrients are non-essential nutrients that become required nutrients as a result of specific
circumstances that exist in the body. This can occur as a result of growth, stress, and/or other medical
conditions wherein dietary intake of certain nutrients becomes critical to sustain growth and chemical balance.
In the case of lipid consumption, linoleic acid (an omega-6 fatty acid) is an essential nutrient that can be used in
the body to form other chemical compounds such as arachidonic acid and derivatives of omega-6 fatty acids.
Deficiencies in linoleic acid could lead to a situation in which arachidonic acid as well as omega-6 fatty acid
derivatives become conditionally essential to the body. These substances then will help make up for the lack of
their precursor, linoleic acid, in the body so that its functionality can be maintained.
5. Even though consumers are more aware of food option choices such as fat free or low in fat, the marketed
product often contains other “hidden” components that influence weight gaining trends. For example, most
processed food items have additional preservatives that besides adding to texture and stability can influence the
type and amount of provided nutrients. Foods that are low in fat and/or fat free often have increased caloric
values. It is important to compare product food labels (fat free and/or low fat versus the traditional food) to see
if one is really getting more or less of nutrients and calories. There is often a trade-off in these food
comparisons whereby fat is exchanged for carbohydrates, resulting in a no-win situation for the consumer. Less
fat and more calories lead to potential weight gain.
6. In order to minimize intake of saturated fats, one should restrict/limit the intake of animal foods containing solid
fats. Staying away from processed food selections will help to decrease intake of saturated and trans fats.
Including whole, fresh plant foods on a daily basis will be beneficial. It is important to consider not only dietary
planning and menu selection but also how exercise and activity can affect nutrient metabolism. Planning meals
in advance may help to balance individual dietary selections. An individual’s food consumption can vary day to
day, so if a person places attention on several days, she/he is more likely to make better overall food choices.
Reading of food labels along with awareness of food consumption both inside and outside of the home will lead
to better outcomes. It is the totality of the diet that affects an individual’s health and well-being over the long
term.
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Nutrition Facts
Wheat Squares Corn Flakes Not Mixed Grain
Sweetened Sweetened Flakes Sweetened
Serving Size 1 Box (35g) (19g) (27g)
Servings Per Container 1 1 1
Amount Per Serving
Calories 120 70 100
Calories from Fat 0 0 0
%Daily Value* % Daily Value* % Daily Value*
Total Fat 0g 0% 0g 0% 0g 0%
Saturated Fat 0g 0% 0g 0% 0g 0%
Trans Fat 0g 0g 0g
Cholesterol 0mg 0% 0mg 0% 0mg 0%
Sodium 0mg 0% 200mg 8% 120mg 5%
Potassium 125mg 4% 25mg 1% 30mg 1%
Total Carbohydrate 29g 10% 17g 6% 24g 8%
Dietary Fiber 3g 12% 1g 4% 1g 4%
Sugars 8g 6g 13g
Protein 4g 1g 1g
* Percent Daily Values are based on a 2,000 Vitamin A 0% 10% 10%
calorie diet. Your daily values may be higher or
lower depending on your calorie needs:
Vitamin C 0% 15% 90%
Calories: 2,000 2,500 Calcium 0% 0% 0%
Total Fat Less than 65g 80g Iron 10% 6% 20%
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Thiamin 30% 15% 20%
Sodium Less than 2,400mg 2,400mg Riboflavin 30% 15% 20%
Potassium 3,500mg 3,500mg Niacin 30% 15% 20%
Total Carbohydrate 300g 375g
Vitamin B6 30% 15% 20%
Dietary Fiber 25g 30g
2. What does the term “trans fat” mean with respect to structural composition?
3. What does the term “trans fat” mean with respect to food processing?
4. What does the term “trans fat” mean with respect to one’s daily diet?
5. Do you think that hydrogenation of unsaturated fats will be replaced by some other processing mechanism
leading to other potential health problems?
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Please indicate whether each of the following statements is true or false by circling the appropriate word.
Then tally the total number of true and false statements.
Fat statement:
True False 1. All margarine products have the same fat content.
True False 2. Hydrogenated food products are healthier than those that are not
hydrogenated.
True False 3. If you see “fat free” on the food product label, then the food is guaranteed to
have no fat.
True False 5. A saturated fat is better for you than a polyunsaturated fat.
True False 6. In order to be healthy, you should have no cholesterol in your body.
True False 9. There are no clinical deficiencies seen from too little fat in one’s diet.
True False 10. As long as your LDL cholesterol is within normal range, you need not worry.
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Fats give foods their flavor, texture, and palatability. Unfortunately, these same characteristics
entice people to eat too much from time to time. Do you know how to select low-fat foods that
will help you meet dietary fat recommendations? Look at these examples of foods and consider
how often you select the item that is lower in fat.
Peanuts or pretzels?
Croissants or bagels?
The second item in each pair is lower in fat and making such fat-free or lower-fat food choices
regularly can help you meet dietary fat recommendations. In addition, eating plenty of whole-
grain products, fresh vegetables, legumes, and fruits daily will help to keep your fat intake under
control.
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5 6
10 11
12
Across: Down:
3. For good health, dietary saturated and trans fats 1. Fat found in foods and manufactured by the body
should be partly replaced with monounsaturated that is both essential and potentially harmful
and _____ fats. 2. Food processing technique that adds hydrogen to
5. Transport digested fat through the bloodstream unsaturated bonds
8. The process by which bile acids mix dietary fats 4. Omega-3 and omega-6 are referred to as _____
with digestive fluids in the small intestine fatty acids because they are needed but cannot be
9. Type of cholesterol in a lipid profile that is made by the human body.
positively correlated with someone’s risk for a 6. Type of cooking oil recommended to promote
heart attack heart health
10. Components in cell membranes that facilitate 7. Contains one glycerol molecule and three fatty
passage of fat-soluble nutrients acids
12. Type of fats that should be consumed in the lowest 11. Fatty acids that have only single bonds between all
amount possible carbons are referred to as _____.
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2. Nonfat milk is recommended for children under the age of 2 in order to prevent excessive fat deposits
later on in life.
a. True
b. False
Now, scroll down the page to the links under More Information on Fats. Use the web pages on the
different types of dietary fats to answer questions 3-6.
3. Trans fats can increase high-density lipoproteins and are therefore considered to pose significant
cardiac problems.
a. True
b. False
4. Trans fat is listed on the Nutrition Facts panel on food labels as of 2006.
a. True
b. False
5. Which of the following recommendations is accurate with regard to the intake of saturated fats?
a. Consuming 15% of energy from saturated fats presents minimal cardiac risk
b. Omega-3 and omega-6 fatty acids are considered to be excellent sources of saturated fats
c. Increased consumption of saturated fats can lead to increased incidence of cardiac events
d. The majority of fats in your diet should include high percentages of saturated fatty acids
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93
A Bile Acid – This is one of several bile acids the liver makes from cholesterol. It is then bound to an
amino acid to improve its ability to form spherical complexes of emulsified fat (micelles). Most bile acids
occur as bile salts, usually in association with sodium, but sometimes with potassium or calcium.
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94
Original Modified
1
/3 c olive oil (to sauté vegetables) [omit oil]
1 ½ c diced onions 1 ½ c onion, 1 green pepper, ½ lb mushrooms
2 cloves garlic 2 cloves garlic
1 ½ lb ground chuck ¾ lb ground round
2 t salt [omit salt]
2 lb tomato sauce use no-added-salt type tomato sauce
28 oz canned tomatoes use no-added-salt type canned tomatoes
6 oz canned tomato paste use no-added-salt type tomato paste
1 tbsp oregano 2 t oregano, 2 t basil, ¼ c fresh parsley
2 tsp onion salt [omit salt]
1 lb lasagna noodles 1 lb whole wheat lasagna noodles
2 tbsp olive oil (to cook noodles) [omit oil]
16 oz ricotta 16 oz low-fat cottage cheese, pureed
8 oz mozzarella 8 oz part skim mozzarella
10 oz parmesan 4 oz parmesan
oil to grease pan spray to grease pan
Source: Culinary Hearts Kitchen Course, Tallahassee, Florida, as taught by Sandra Woodruff, M.S., R.D., with
permission.
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95
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96
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97
Sources: K. L. Weaver and coauthors, The content of favorable and unfavorable polyunsaturated fatty
acids found in commonly eaten fish, Journal of the American Dietetic Association 108 (2008): 1178–
1185; P. M. Kris-Etherton, W. S. Harris, and L. J. Appel, Fish consumption, fish oil, omega-3 fatty acids,
and cardiovascular disease, Circulation 106 (2002): 2747–2757.
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98
a
Percentage of change in total dietary energy from saturated fatty acids.
b
Percentage of change in blood LDL cholesterol.
c
Percentage of change in an individual’s risk of heart disease; the percentage of change in risk may
increase when blood lipid changes are sustained over time.
SOURCE: Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on
Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III),
NIH publication no. 02-5215 (Bethesda, Md.: National Heart, Lung, and Blood Institute, 2002), pp. V-8
and II-4.
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license distributed with a certain product or service or otherwise on a password-protected website for classroom use.