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
1. cholesterol
4. essential
7. triglyceride
10. phospholipids
Worksheet 5-5: Dietary Fat Recommendations (Internet Exercise)
1. b
4. a
6. a. Sunflower oil, b. Corn oil, c. Partially–
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Worksheet 5-1: Trans Fat
Nutrition Facts
Wheat Squares
Sweetened
Corn Flakes Not
Sweetened
Mixed Grain
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
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?
3. What does the term “trans fat” mean with respect to food processing?
Total Fat
Saturated Fat
Cholesterol
0mg
0mg
0mg
0mg
200mg
120mg
Potassium
125mg
25mg
30mg
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Iron
Thiamin
Riboflavin
Niacin
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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.
Totals: _____ _____
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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?
Hot dog or turkey sandwich?
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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Worksheet 5-4: Chapter 5 Crossword Puzzle
1
2
3
4
5
6
7
8
9
10
11
12
Across:
Down:
3. For good health, dietary saturated and trans fats
8. The process by which bile acids mix dietary fats
with digestive fluids in the small intestine
9. Type of cholesterol in a lipid profile that is
12. Type of fats that should be consumed in the lowest
amount possible
1. Fat found in foods and manufactured by the body
4. Omega-3 and omega-6 are referred to as _____ fatty
acids because they are needed but cannot be made
by the human body.
carbons are referred to as _____.
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Worksheet 5-5: Dietary Fat Recommendations (Internet Exercise)
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
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
4. Trans fat is listed on the Nutrition Facts panel on food labels as of 2006.
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
_____ Sunflower oil
_____ Partially-hydrogenated oils
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Handout 5-1: Chemical Structures of Acetic Acid and a Bile Acid
Acetic Acid – Acetic acid is a two-carbon organic acid.
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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Handout 5-2: 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
8 oz mozzarella
8 oz part skim mozzarella
10 oz parmesan
4 oz parmesan
oil to grease pan
spray to grease pan
Yield 16 servings (2 9” x 12” pans)
Analysis
Original
Modified
Energy (kcal)
513
281
Protein (g)
35
21
Fat (g)
Sodium (mg)
380
Cholesterol (mg)
73
32
% of calories from fat
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
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Handout 5-3: Butter and Margarine Labels Compared
Food labels list the kcalories from fat; the quantities and Daily Values for fat, saturated fat, and cholesterol; and the
quantities for trans fat. Information on polyunsaturated and monounsaturated fats is optional. Products that contain
0.5 g or less of trans fat and 0.5 g or less of saturated fat may claim “no trans fat.” Similarly, products that contain 2
mg or less of cholesterol and 2 g or less of saturated fat may claim to be “cholesterol–free.”
If the list of ingredients includes hydrogenated oils, you know the food contains trans fat. Chapter 2 explained that
foods list their ingredients in descending order of predominance by weight. As you can see from this example, the
closer “partially hydrogenated oils” is to the beginning of the ingredients list, the more trans fats the product
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Handout 5-4: Cholesterol in Selected Foods
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Handout 5-5: Omega-3 Fatty Acid Content of Commonly Eaten Fish
>500 mg per 3.5-oz serving
150-500 mg per 3.5-oz serving
<150 mg per 3.5-oz serving
Bronzini
Herring (Atlantic and Pacific)
Mackerel
Black bass
Catfish (wild and farmed)
Escolar
Halibut
Oyster (eastern and farmed)
Perch
Scallop
Shrimp (mixed varieties)
Sole
Swordfish
Cod (Pacific)
Corvina
Grouper
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Handout 5-6: Potential Relationships among Dietary Saturated Fatty Acids,
LDL Cholesterol, and Heart Disease Risk
and II-4.