Date taken from stamp on front page."Test Your Nutrition, Knowledge. Rate yourself by checking either the true or false box next to each of the following statements."--First paragraph.Barbara Willenberg (Extension Assistant), Karla Vollmar Hughes (State Food and Nutrition Specialist

Hughes, Karla Vollmar

Willenberg, Barbara J.

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Archive versionHOME ECONOMICS GUIDE '].Jli,wi, 6ft th, IJ.1U11t44dl( o/ 1lti.utxwr~ eKl.tA4iJJI,, '/Jw"""" eofkfe o/ jf(JM(, e~ Nutrifacts About Fat Barbara Willenberg, Extension Assistant APR 14 1983 Karla Vollmar Hughes, State Food and Nutrition Specialist Nutrichat Series Test Your Nutrition Knowledge. Rate yourself by 6. Hydrogenation is a process checking either the true or false box next to each used by food manufacturers □ □ of the following statements. to convert butter to oil. True False 1. Fat is said to be a "concen- 7. Research indicates that high trated" source of energy levels of saturated fats and because it contains over twice cholesterol are related to the calories of an equal weight □ □ heart disease. □ □ of carbohydrate or protein. 8. Food sources of fats include 2. Fat should be eliminated from only oil, shortening, butter □ □ the diet if you are trying to □ □ and some dairy products. lose weight. 9. There are differences in the 3. American diets are generally □ □ fats obtained from plant and □ □ low in fat. animal sources. 4. Foods contain either satur- 10. One way to limit the total fat, ated or polyunsaturated fats, saturated fat, and cholesterol but never both. □ □ in your diet is by substituting more fruits and vegetables, bread and cereal, and dry peas and beans for high-fat □ □ 5. Saturated fats are harder or foods. firmer at room temperature, while unsaturated fats are more liquid at room tern-□ □ Now check your answers. Correct responses score perature. one point. 1932 1. True. Every gram of fat supplies 9 calories whereas proteins and carbohydrates each supply 4 calories per gram. The main role of dietary fat is to provide calories, or energy, for growth and daily activities . 2. False. A certain amount of fat is needed daily for the absorption of certain vitamins, to provide the "essential fatty acid" and for many other important functions . Even if it were possible to totally eliminate fat from the diet, it would still be possible to gain weight if calorie intake from proteins and carbohydrates exceeded calorie output. 3. False. Most Americans eat too much fat and would benefit from lowering total fat in their diet to 30-35% of their daily calories . 4. False. Most food fats contain varying amounts of both saturated and polyunsaturated fat. In general, foods from animal sources are higher in saturated fats, while foods from plant sources are higher in polyunsaturated fats . 5. True. In most cases, saturated fats are harder or firmer at room temperature. Examples of saturated fats are butter and beef fat. The more unsaturated the fat, the more liquid it is at room temperature . Most vegetable oils are good examples; however, coconut, date and palm oils are saturated fats even though they are liquid at room temperature. 6. False. Hydrogenation is the process of adding hydrogen to unsaturated fats, thereby changing liquid oils to firmer fats . Hydro-genation changes unsaturated fats to sat-urated fats . 7. True. Research indicates that saturated fats tend to raise blood cholesterol levels, and un-saturated fats tend to reduce it. High levels of blood cholesterol have been associated with heart disease. 8. False. Fats are distributed in a wide variety of foods in differing amounts. The following table identifies food sources of fat: *Fruits Vegetables Breads Whole Milk Most Fish and Poultry Ice Cream Ice Milk Lean Red Meat Cakes and Pastries Cheeses Percent of Fat 0% 0% trace 3.5% 5-10% 12-15% 6-8% 15% 20% 30% Lunch Meats, Franks, and Regular Ground Beef 30% Nuts 60% Butter 80% Margarine 80% Vegetable Oils 100% * Avoca does and olives are fruits that are high in fat. 9. True. Fats from plant sources are usually high in unsaturated fatty acids. There are excep-tions. Chocolate and oils made from palm and coconut are high in saturated fatty acids. Also, avocadoes, olives, and olive oil are poor sources of polyunsaturated fatty acids. Fat from animal sources is usually high in saturated fat. Fish and poultry are exceptions to this rule because they are good sources of polyunsaturated fatty acids . 10. True. In general fruits and vegetables, breads and cereals, and peas and beans are lower in fat than most other foods. Other ways to help you decrease the amount of fat in your diet include: l. Cut down on fatty meats and substitute leaner cuts of meat in the diet; 2. Moderate your use of eggs and organ meats; 3. Include more fish, chicken, and turkey in your meals; 4. Limit nuts, peanuts, and peanut butter because they contain considerable amounts of fat; 5. Reduce the use of whole milk and whole milk products such as cream, butter, ice cream and most cheeses, substitute skim or low fat milk and their products, such as uncreamed or low fat cottage cheese, low fat yogurt and ice milk; 6. Limit the use of hydrogenated marga-rines and shortenings; Score ________ _ How did you rate? 9 to 10 Excellent! You are a "nutrition superstar." 7 to 8 Good, but you may want to "bone up" on some points. 6 or below: Fair to poor. You need to read specific guidesheets on proteins, carbo-hydrates, fats and other nutrients . For additional information about the Nutrifacts topic, refer to guidesheets in the NUTRICHAT SERIES. ■ Issued in furtherance of Cooperative Extension Work Acts of May 8 and June 30, 1914 in cooperation with the United States Department of Agriculture. Leonard C. Douglas, Director, Cooperative Extension Service, University of Missouri and Lincoln University, Columbia, Missouri 65211. ■ An equal opportunity institution. 

Nutrifacts about fat

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Nutrifacts about fat

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