It is important to minimize or curtail processed foods and any significant consumption of beef, and all visible
fat should be removed from poultry. In addition, attention to an exercise regime is important to keep weight
down and muscles toned for health and fitness. Exercise is an important component to this overall program.
Not in Support of the Mediterranean Diet: While there are many great attributes to this diet and a body of
research to support its use, some individuals may find it difficult to follow for cultural, religious, or health
reasons. One example would be a preference for consumption of more meat, which is not forbidden from the
Mediterranean diet but is not the norm. For some individuals, there may be issues with nut allergies and lactose
intolerances. For those individuals that are not used to consuming much fiber, caution should be taken to start
slowly in consuming small amounts of fiber and slowly move up total fiber volume.
IM Worksheet Answer Key
Worksheet 5-1: Trans Fat
2. The term trans refers to a type of double bond within a fatty acid in which the hydrogen atoms adjacent to the
double bond are on opposite sides of the carbon chain.
3. During the hydrogenation process, which is used to solidify liquid vegetable oils and make them more resistant
4. Trans-fatty acids behave more like saturated fats than unsaturated fats within the body. They raise LDL
5. Answers will vary.
112
Worksheet 5-2: Do You Know Your Fats?
All 10 statements are false.
Worksheet 5-3: Check Your Lipid Choices – Answers will vary.
Worksheet 5-4: Chapter 5 Crossword Puzzle
Worksheet 5-5: Dietary Fat Recommendations (Internet Exercise)
Canadian Information10
5.1 Canadian Recommendations for Intake of Fats for Healthy People
The Canadian recommendations concerning intake of fats are similar to those summarized in the margin on page
154 of the textbook.
Eating Well with Canada’s Food Guide
• Include a small amount—30 to 45 mL (2 to 3 Tbsp)—of unsaturated fat each day, including the oil used for
cooking, salad dressings, margarine and mayonnaise.
Dietary Reference Intakes
• AMDR – 20-35% of total daily energy intake
• AI – linoleic acid – adult females: 19-50 years – 12 grams/day; >50 years – 11 grams/day
Reference Daily Values on Food Labels
• Total fat – 65 g
• The sum of saturated fatty acids and trans fatty acids – 20 g
• % Daily Value is optional for cholesterol. The reference standard for cholesterol is 300 mg.11
Diet-related Health Claim
• A healthy diet low in saturated fat and trans fat may lower the risk of heart disease.
113
5.2 Fat Intake of Canadians
The Canadian Community Health Survey (CCHS), Cycle 2.2: Nutrition, conducted in 2004, collected 24-hour
dietary recall and related data including physical activity, chronic health conditions, lifestyle choices, food security,
sociodemographic data, and measured heights and weights from a nationally-representative sample of over 35,000
5.3 Trans Fat in Canadian Foods
TRANSforming the Food Supply is the final report of the Trans Fat Task Force, co-chaired by Health Canada and the
Heart and Stroke Foundation of Canada, and submitted to the federal Minister of Health in June 2006. The report is
Ongoing monitoring of the trans fat content of a wide variety of foods continues with the latest of three sets of data
released in February 2009. To date, foods from most of the top family restaurants, popular fast-food chains, pre-
packaged foods from grocery stores (e.g., frozen potatoes, cookies, crackers), and establishments with various types
of ethnic cuisines are meeting the trans fat limit. Consumers can keep informed of the trans fat content of packaged
foods, as it is now mandatory to report trans fat in the Nutrition Facts table on food labels. Canada was the first
5.4 Fat Replacers
Fat replacers such as Simplesse, bean gums, and fruit purees are found in Canadian food products; however, the fat
replacer Olestra (brand name, Olean) is not approved for use as a food additive in Canada. Before any food additive
5.5 How to Make Heart-Healthy Food Choices by Food Group
Activity. The concept of making heart-healthy food choices according to each food group helps students understand
the fat content of different foods. Foods within each food group can contain varying levels of fat. Canadian
114
Activity. Students should note the key fat-related messages for the types of foods people are encouraged to choose in
Eating Well with Canada’s Food Guide. They can compare their usual food intake with these messages, which
include:
• include a small amount—30 to 45 mL (2 to 3 Tbsp)—of unsaturated fat each day, including the oil used for
cooking, salad dressings, margarine and mayonnaise,
5.6 Canadian Lipid Profile for Assessing Cardiovascular Disease Risk
The Canadian Medical Association (CMA) published the Recommendations for the Management of Dyslipidemia
and the Prevention of Cardiovascular Disease: 2003 Update, developed by the CMA Working Group on
Hypercholesterolemia and Other Dyslipidemias.14
• Increase the proportion of mono- and polyunsaturated fatty acids.
5.7 Heart and Stroke Foundation of Canada
Nutrient criteria used in the Heart and Stroke Foundation (HSF) of Canada’s “Health Check” food information
program is currently being revised to reflect recommendations found in Eating Well with Canada’s Food Guide. The
“Health Check” logo appears on food products and restaurant menus that meet specific nutrient criteria established
5.8 Public Health Agency of Canada
The Public Health Agency of Canada and Health Canada in collaboration with the Heart and Stroke Foundation of
Highlight 5: High-Fat Foods—Friend or Foe?
Both the quality and quantity of fat choices in the diet are important to health. Like Americans, Canadians should
increase their intake of long-chain omega-3 fatty acids in the context of keeping their total fat intake in the
Acceptable Macronutrient Distribution Range, 20%-35% of total energy intake.
115
Eating Well with Canada’s Food Guide recommends eating at least two servings (75 grams per serving) of fish each
week. In response to consumer’s questions regarding which types of fish to consume, Health Canada recently
released advice for making informed fish choices. Fish and shellfish that contain higher levels of omega–3 fatty
The Heart and Stroke Foundation (HSF) of Canada also supports the DRI fat-related recommendations, and
recommends eating broiled, baked, or steamed fish two to three times a week as a good way of increasing the
omega-3 fat in your diet, lowering blood triglycerides, and reducing your risk of heart disease. The HSF suggests
cold-water fish such as mackerel, sardines, rainbow trout, and salmon, as well as canola and soybean oils, omega–3
116
Worksheet 5-1: Trans Fat
Wheat Squares
Sweetened
Corn Flakes Not
Sweetened
Mixed Grain
Flakes Sweetened
(35g)
(19g)
(27g)
1
1
1
120
70
100
0
0
0
%Daily Value*
% Daily Value*
% Daily Value*
0g
0%
0g
0%
0g
0%
Source for label information: U.S. Food and Drug Administration
Trans Fat Label Implications
1. Why was “Trans Fat” added to the Nutrition Facts Label?
2. What does the term “trans fat” mean with respect to structural composition?
Saturated Fat
0g
0g
0g
Cholesterol
0mg
0%
0mg
0%
0mg
0%
0mg
200mg
120mg
Potassium
125mg
4%
25mg
1%
30mg
1%
Total Carbohydrate
29g
17g
6%
24g
8%
Dietary Fiber
Sugars
8g
6g
13g
Protein
4g
1g
1g
Vitamin A
Vitamin C
Calcium
Iron
Thiamin
Riboflavin
Niacin
117
Worksheet 5-2: Do You Know Your Fats?
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 8. All fatty acids can be synthesized in the 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.
Totals: _____ _____
118
Worksheet 5-3: Check Your Lipid Choices
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.
Which of these pairs are you most likely to select:
Peanuts or pretzels?
Spaghetti with alfredo sauce or with marinara sauce?
Croissants or bagels?
Sausage pizza or mushroom pizza?
The second item in each pair is lower in fat and making such fat-free or low-fat food choices
119
Worksheet 5-4: Chapter 5 Crossword Puzzle
Across:
Down:
1. A synthetic fat made from sucrose and fatty acids
that provides 0 kcalories per gram; also known as
sucrose polyester.
7. Tiny spherical complexes of emulsified fat that arise
during digestion.
8. Compounds containing a four-carbon ring structure
with any of a variety of side chains attached.
2. Compounds that protect others from oxidation by
being oxidized themselves.
3. A chemical process by which hydrogens are added to
monounsaturated or polyunsaturated fatty acids to
reduce the number of double bonds, making the fats
more saturated (solid).
4. An adjective describing cholesterol which is made in
1 2 3
4
5
6
7
8 9
10
120
Worksheet 5-5: Dietary Fat Recommendations (Internet Exercise)
Go to the following website to answers questions 1-3:
http://www.cdc.gov/nutrition/everyone/basics/fat/index.html. Click on Dietary Fat. Do not close the
window until you have answered all of the questions.
1. The highest total fat limit is for the adult population.
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
3. Trans fats can increase high-density lipoproteins and are therefore considered to pose significant
cardiac problems.
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?
6. Match the food example with the type of fat.
a. Monounsaturated
b. Omega-6 polyunsaturated
c. Trans fat
_____ Corn oil
121
Handout 5-1: How to Modify a Recipe—Lasagna
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]
Yield 16 servings (2 9” x 12” pans)
Analysis
Original
Modified
Energy (kcal)
513
281
Protein (g)
35
21
Fat (g)
29 (6 t)
7 (1.4 t)
Sodium (mg)
380
Cholesterol (mg)
73
32
% of calories from fat
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
122
Handout 5-2: Cholesterol in Selected Foods