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The University of Mississippi NUTRITION 101: A Taste of Food and Fitness Lesson 5 Handouts Focus on Fats LESSON 5 HANDOUTS National Food Service Management Institute N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Pre-Quiz Lesson 5: Focus on Fats 1. The term lipid refers to a. All dietary fats and oils. b. The process for digesting fat. c. The bond between two carbons. d. The unit that connects to a carbon in a fatty acid. 2. Fats and oils a. Should be avoided in the diet. b. Need to be limited to 15% or less of total calories each day. c. Are made up of different fatty acids, some of which are essential to good health. d. Provides 4 calories per gram. 3. Oils are a. Solid at room temperature. b. Sources of healthy fats (mono- and polyunsaturated fatty acids). c. Provide only non-essential fatty acids. d. Made of only one type of fatty acid called polymonic acid. 4. Trans fatty acids a. Are a type of healthy fat to be encouraged in the diet. b. Decrease the risk of heart disease. c. Are often man-made from vegetable oils processed to hold more hydrogen. d. Are a type of essential fatty acid. 5. Fish is a source of a. High density lipoprotein. b. Low density lipoprotein. c. Polyunsaturated fatty acids. d. Trans fatty acids. National Food Service Management Institute Participant’s Workbook 5–2 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Resource Alphabet Letters, Labels, and Lipids The word lipid refers to fats and oils. This resource explains fats and oils in the diet and lipids in the body. The last page explains fats on a food label. Lipids solid at room temperature are called fats. Oils are lipids that are liquid at room temperature. All lipids are concentrated sources of energy, or calories. A gram of fat or oil provides 9 calories; an equal amount of pure protein or carbohydrate provides 4 calories. Lipids in the diet Both fats and oils are made up of different fatty acids, similar to how proteins are made up of different amino acids. Fatty acids are divided into two groups: essential and non-essential. If the body cannot make the fatty acid from another source, it is called essential. Non-essential fatty acids can be made from other fatty acids by the body. Two fatty acids, alpha-linoleic acid (ALA) and linoleic acid (LA), are essential fatty acids. Humans must get these fats in the diet. We cannot make these vital fats from other dietary fats. Every fat and oil is made of more than one type of fatty acid. Fats and oils are grouped by whichever fatty acid makes up most of the fatty acids. For example, if the fat contains mostly saturated fatty acids, the fat is then referred to as a saturated fat. Monounsaturated fats (MUFAs) are the primary fatty acids found in olive or canola oils, tree nuts such as walnuts or almonds (and oils made from these nuts), peanuts, and avocados. Diets from the Mediterranean area are rich in MUFAs. Types of fatty acids Polyunsaturated fats (PUFAs) are major fatty acids found in corn, soybean, or safflower oil and fish. Saturated fatty acids (SFAs) are solid at room temperature. Animal fats, such as beef fat, lard, and butter are examples of foods with the most SFAs. Some plant oils, such as coconut or palm oil are also sources of SFAs. Trans fatty acids (TFAs) are made when hydrogen is added to vegetable oils in a processing plant. The process changes polyunsaturated oils to partially saturated fats. Shortening, stick margarine, and some frying oils are examples of TFAs. Food labels will list partially hydrogenated vegetable oils as an ingredient. Snack crackers, chips, cookies, and fried foods are often sources of trans fatty acids. National Food Service Management Institute Participant’s Workbook 5–3 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Cholesterol in the diet is only found in animal-based foods. Dietary cholesterol can raise blood cholesterol in some people. For most people, the total amount of fat in the diet and the types of fats change their blood cholesterol levels. Saturated and trans fatty acids increase blood cholesterol levels. Mono- and polyunsaturated fats are linked to lower blood cholesterol levels. Fatty Acids – All Greek to Me Omega is a letter in the Greek alphabet. Some fatty acids are grouped using this letter and a number. The groups are omega-3, omega-6, and omega-9. There are three groups of omega-3 fatty acids. ALA (alpha-linoleic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid) are all polyunsaturated fatty acids. ALA is found in many plant oils, including canola and flaxseed oil. ALA is an essential fatty acid. The body can change ALA into DHA or EPA, but it is not an efficient process. Most Americans do not eat enough foods rich in omega-3 fatty acids DHA and EPA. The Dietary Guidelines for Americans recommend fish more often to increase these healthy fats. Fish and other seafood are natural sources of EPA and DHA. Experts say to check with your doctor before beginning to take fish oil tablets for more DHA and EPA in the diet. For the general public, foods rich in omega-3 fatty acids are preferred. Omega-3 Fatty Acids Omega-6 fatty acids are also polyunsaturated fatty acids. The essential fatty acid linoleic acid is an omega-6 fatty acid. The North American food supply provides plenty of omega-6 fatty acids from vegetable oils such as corn, safflower, and soybean. Omega-6 Fatty Acids Omega-3 and omega-6 fatty acids play many roles in the body. Together they support a healthy brain and balance important body processes such as blood clotting and inflammation. Inflammation is the body’s response to injury and helps with healing. It is an important body process. High levels of inflammation over a long period of time may increase the risk of some chronic diseases. How each fatty acid contributes to health continues to be studied. National Food Service Management Institute Participant’s Workbook 5–4 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Omega-9 fatty acids are a group of monounsaturated fatty acids. Our bodies make these fatty acids from others, so they are not considered essential. Oleic acid, the major fatty acid in olive oil, is an omega-9 fatty acid. Diets with more fat from olive oil are found in the Mediterranean areas of the world. This eating style is being studied for health benefits. Omega-9 Fatty Acids Balance between these types fatty acids is important. All are needed for good health. Check your food choices and be sure to include foods that provide all three types of omega fatty acids. The Dietary Guidelines for Americans encourage more mono- and polyunsaturated fats from plant oils and fish to replace saturated and trans fats in the diet. The lipids, or fats, in our diet influence the amount and type of lipids in our body. In the blood, lipids are mixed with proteins. This mixture makes it easier to move fats around the body to where they are needed. These mixtures of lipids and protein are called lipoproteins (lipo for lipid or fat mixed with protein). Blood tests are used to find out how much of each kind of lipoprotein is in the body. Lipids in the body Every cell in our body needs a small amount of fat. The body needs a small amount of fat for daily needs. The fatty acids our body cannot make from other fats (also called essential fatty acids) can be supplied by a total of two to four tablespoons of oils each day. Cholesterol is a fat-like compound in the blood that is made up of different types of lipoproteins. The body also makes cholesterol. The liver makes more cholesterol each day than most people eat in their diet. Cholesterol is an important part of hormones. HDL stands for high-density lipoprotein, also known as the ‘good’ type of blood cholesterol. HDL’s main job is to pick up cholesterol from around the body and help remove it. High levels of HDL help protect against heart disease. LDL stands for low-density lipoprotein, also known as the ‘bad’ type of blood cholesterol. LDL’s job is to take cholesterol made in the liver and from other sources to different places in the body. We need some LDL to be healthy. High levels of LDL are a risk factor for heart disease. National Food Service Management Institute Participant’s Workbook 5–5 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S The chart below summarizes the effects that the different groups of fatty acids have on blood values for LDL and HDL. How dietary fats influence blood levels Type of Fat Food Sources Monounsaturated Fatty Acids (MUFAs) Olive oil, canola oil, walnuts, and peanuts Polyunsaturated Fatty Acids (PUFAs) Saturated Fatty Acids (SFAs) Trans Fatty Acids (TFAs) Man-made Effect on LDL Effect on HDL or Bad or Good Cholesterol Cholesterol Corn oil, soybean oil, safflower oil, and fish Animal fats such as beef fat, lard, butter, and some plant oil such as coconut and palm Processed foods with partially hydrogenated vegetable oils, snack crackers, cookies, fried foods, shortenings, and stick margarines Decreases Increases Decreases Increases Increases Increases Increases Decreases Find out more about dietary fats and heart disease at these Web pages: American Heart Association Web site www.americanheart.org Food and Drug Administration Web site www.fda.gov/food/labelingnutrition/default.htm Centers for Disease Control Web site www.cdc.gov/dhdsp National Food Service Management Institute National Heart, Lung, and Blood Institute Information for the public Web site www.nhlbi.nih.gov/health Canola Oil Web site www.canolainfo.org Olive Oil Web site oliveoilsource.com Participant’s Workbook 5–6 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S If a food has less than 0.5 grams of any type of fat per serving, the label will show zero (0) grams. A food with 0.25 grams per serving would provide 1 gram in four servings of the food. Examples might be snack crackers, cookies, or other foods made with partially hydrogenated vegetable oil. Check the ingredient label for the words partially hydrogenated vegetable oil to know if a food might have trans fatty acids. Serving size is important. Labels must list Total and Saturated Fat in Grams and % Daily Value. Food labels do not give a % Daily Value for trans fat – no value has been set by FDA. The DGAs suggest 1% or less of total calories limit. Trans Fat is listed in grams. Listing amounts of Mono- and Polyunsaturated Fats is optional. Total fat minus Saturated and Trans Fats will give an estimate combined MUFAs and PUFAs. Animal products are the only foods with cholesterol. Average Daily Calorie and Fat Guidelines for Women 24-50 years of age with one-half hour of activity daily (based on MyPlate) Total calories 1800 Total grams of Fat 60 Total grams of Saturated Fat 20 Grams of Mono- and Polyunsaturatd Fats make up difference 40 MyPlate includes 5 teaspoons of oil in the food pattern to meet essential fatty acid needs. Five teaspoons of oil equals 25 grams of fat (5 grams per teaspoon). Use a food label to help you know how many total grams of fat and saturated fat your food choices provide. National Food Service Management Institute Participant’s Workbook 5–7 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Nutrition Nuggets The Lowdown on Low Fat Recipes It is helpful to know the role fat plays in a recipe before changing the recipe to be lower in fat. Low fat baking is an art form all its own. The tips below are a great place to start. The rule of thumb for any recipe makeover is to test after every change. Have fun updating your favorite recipes for today’s nutrition sense. • Try the recipe with up to one third less fat without a replacement – it may work fine! • Use unsweetened applesauce or other fruit purees to replace half or more of the fat in a recipe. • Use plain low fat or fat-free yogurt to replace half or more of the fat in the recipe. Common ways to reduce fat in baked good recipes Note: Replace fat with a measure for measure amount such as ½-cup applesauce for ½-cup margarine. Many foods have a low fat option that can be used in recipes. Examples include • Fat-free milk for whole or 2% milk • Evaporated skim milk for regular evaporated milk • Low fat plain yogurt or fat-free sour cream for regular sour cream Flavor is a major role for fats in recipes. Butter flavors baked goods. Butter can be reduced in a recipe to decrease saturated fat. A butter/margarine blend or butter/oil blend are two options to keep flavor when reducing the amount of fat or using a different type of fat. Flavor Recipes that mix butter with sugar have a unique caramel flavor. Increase the amount of flavorings to make up for less butter in a recipe. Fat helps keep baked goods tender. Fat coats the flour pieces. This coating keeps the protein in flour from linking to other proteins. When fat is reduced, baked items can be tough. Replacing some of the fat with unsweetened applesauce is one way to help keep baked goods tender. Here is another tip to try: Use whole wheat pastry flour. Pastry flour, also called cake flour, has less protein than all-purpose flour, so it will produce a more tender product. Whole wheat pastry flour adds whole grain goodness, too. Texture National Food Service Management Institute Participant’s Workbook 5–8 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Egg yolks are a source of fat and cholesterol. They also help mix fat and protein. When a recipe calls for two eggs, try this idea: Use one whole egg and two egg whites for the second egg. Using all egg whites can make baked goods tough. Fat helps baked goods hold moisture. Oils have more moisture than butter or shortening, so flour may need to be increased slightly. Applesauce also adds moisture, so be sure to adjust recipes where it replaces some of the fat. Moisture When butter or shortening is mixed with granulated sugar, it traps moisture and air in the batter. Reducing the fat or sugar will produce a different product. Pureed prunes can make a product dry; adjust liquid in the recipe as needed. Oats are also likely to absorb liquid, so recipes with oats or oat bran may need an adjustment of the liquid ingredients. Testing is the key to finding the right mix. Lower fat baking requires special attention to how the recipe is measured and mixed. Technique Weighing flour is the most accurate way to measure flour. Another method that works well is the spoon-and-sweep method. Stored flour can settle and compact. Stir flour to add air. Then spoon the free flowing flour into the measuring cup and sweep the surface level with a knife. Never over mix a lower fat batter. Stirring too much helps the proteins bind and makes the product tough. Spoon and stir in flour rather than use a mixer. The mixer will often over mix the product and add to toughness. • The fat in cheese helps carry the flavor. Use a flavorful cheese, such as sharp cheddar, with a lower fat cheese, such as part-skim mozzarella. Try one part full-flavored cheese to two parts reduced-fat cheese. • Nuts and seeds add flavor and healthy fats. Add a small amount to a lower fat recipe for more flavor and crunch. • Remove extra fat from cooked ground beef. Put the cooked meat in a colander. Drain well. Use in spaghetti sauce, tacos, and chili recipes. • Low fat margarines will not work well in recipes to replace other fats. These spreads contain large amounts of water. • Pay attention to portions. A sliver of a rich dessert is another way to reduce fat. Enjoy just a taste or two. More recipe ideas National Food Service Management Institute Participant’s Workbook 5–9 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Cafeteria Connection Limits on Lipids The Healthy, Hunger-Free Kids Act of 2010 calls on schools to reflect the Dietary Guidelines for Americans in meal programs. Meals need to provide students with minimum amounts of nutrients needed for growth and health. Nutrients of concern, such as dietary fat, are balanced for good health. Over the menu week, limits are • No more than 30% of total calories from fat, and • Less than 10% of total calories from saturated fat. Both food-based and nutrient standard menu planning systems need to meet these targets. School nutrition staffs have many tools to meet these goals. Well planned menus with tested recipes are a major tool. Tested recipes, also called standardized recipes, provide all steps to make a menu item. These recipes list the • Food items to use • Specific amounts of each item • Steps to follow • Total number of servings (yield) • Serving size (portion) Here are some quality measures to follow: • Select the right food item. The wrong ingredient can change the recipe including the fat content. • Measure items carefully. An extra cup of oil, shredded cheese, or meat crumbles adds extra fat and calories to a recipe. The extra amount also adds to the program food costs. • Use the right scoop, ladle, or portion size. Make sure the recipe as served matches the recipe as planned. A pan cut into larger sizes, for example 20 instead of 25 portions, increases fat and calories per serving by 20% . It also serves 20% fewer students! • Help students enjoy smaller amounts of condiments and salad dressings. Use portion-packs or other means for portion control. • Look for new generation foods that are lower in fat. The National Food Service Management Institute has training materials that help schools make the most of new generation foods. Check the Resource Center at www.nfsmi.org for more materials, including a link to the USDA Recipes for Schools. These daily work habits will assure meals served meet the goals. National Food Service Management Institute Participant’s Workbook 5–10 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Fact Sheet Limit Saturated Fat & Cholesterol for Healthier School Meals Key Issues • Most Americans need to decrease their dietary intakes of saturated fat. Many Americans also need to decrease their intake of cholesterol to reduce the risk of heart disease. • The Dietary Guidelines for Americans recommend we eat less than 10 percent of calories from saturated fat and less than 300 mg of cholesterol per day. • When averaged over a week, school meals must provide less than 10 percent of calories from saturated fat (no more than 6-8 grams at lunch). • Aim for less than 100 mg of cholesterol at lunch and less than 75 mg at breakfast on average over a week. • Schools can meet these recommendations by serving lean meats, encouraging more fruits, vegetables, dry beans, and whole grains, and serving only fat-free or low-fat (1% ) milk. When it comes to heart health, the type and amount of fat we eat makes a big difference. Many Americans eat too much saturated fat and cholesterol, which increase unhealthy blood lipids (low-density lipoproteins, or “LDL cholesterol”). Most of the saturated fat in our diet comes from cheese and other higher fat dairy products, beef, and baked goods like cakes, cookies, and doughnuts. Foods higher in saturated fat usually contain more cholesterol, too. Look for the amount of “saturated fat”, “trans fat,” and “cholesterol” per serving listed on the Nutrition Facts label. Choose foods that have the least amount of all three. A manufacturer can claim a food as “low-cholesterol” if the product contains 20 mg of cholesterol or less and 2 g or less of saturated fat per serving. Easy ways to follow the Dietary Guidelines for Americans • Offer fat-free (skim) or low-fat (1%) milk and yogurt. They’re rich in protein, calcium, and other nutrients and lower in saturated fat and cholesterol. • Try low-fat cottage cheese, part-skim mozzarella, ricotta, and other low-fat or reduced-fat cheeses. • Omit butter and cream in sauces or as a seasoning for vegetables. Try herbs and spices to add more flavor without the fat. • Choose lean cuts of meats with minimal visible fat. Trim all outside fat before cooking and remove the skin on poultry. National Food Service Management Institute Participant’s Workbook 5–11 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S • Prepare fish baked, broiled, or grilled rather than breaded and fried. • Avoid using too many processed meats including sausage, bologna, salami, and hot dogs — even those with “reduced fat” labels — they may still be high in calories, saturated fat, and cholesterol. Serve grilled, skinless chicken breast instead. • Limit certain bakery products like doughnuts, pies, cakes, cookies, and crackers, which may contain saturated fat and trans fat. Messages for Students • Want a crunchy addition to your salad? Try a small scoop of nuts. Nuts provide mostly unsaturated fats and are high in protein, leaving you feeling satisfied. • Grab a handful of nuts and fruit for a smart snack. • Did you eat pizza yesterday? Try something different today! Did You Know? Cholesterol is a waxy, fat-like substance that the body needs to function normally. Our bodies make enough cholesterol, so there is no required amount we should eat each day. When you have too much cholesterol—because of diet, how well your body is able to process it, or your genetic history—it can build up in arteries and restrict blood flow to the heart and brain. Two major types of cholesterol in the blood are: Low-Density Lipoprotein (LDL) - It is normal to have some of this type of cholesterol, but when too much LDL cholesterol circulates in the blood, it can slowly clog the arteries supplying blood to the heart and brain. This increases your risk for a heart attack. High-Density Lipoprotein (HDL) - The “good” form of cholesterol helps to keep the arteries clear. Some studies suggest that high levels of HDL cholesterol can reduce your risk of heart attack and stroke. Liver, other organ meats, egg yolks, and dairy fats contain higher levels of cholesterol. Plant foods such as vegetables, fruits, whole grains, and nuts contain no dietary cholesterol. For more information: www.choosemyplate.gov/food-groups/oils.html Adapted from Fact Sheet Limit Saturated Fat & Cholesterol for Healthier School Meals, U.S. Department of Agriculture Food and Nutrition Service, (2005). National Food Service Management Institute Participant’s Workbook 5–12 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Fact Sheet Trim Trans Fat for Healthier School Meals Key Issues • Most Americans, including children, need to decrease their intake of trans fat according to the Dietary Guidelines for Americans. • A high intake of trans fat, as well as saturated fat and cholesterol, may increase the risk of coronary heartdisease. • Schools should serve meals with little or no trans fat to help reduce this risk. We know that fats and oils are a part of a healthful diet, but the type of fat makes a difference to heart health. Although a small amount of trans fat is found naturally in foods like meat, butter, and milk, most trans fat is formed when hydrogen is added to an oil to make a more solid fat like shortening or margarine. This process, called “hydrogenation,” increases shelf life and helps maintain the flavor and texture of foods. You can reduce the amount of trans fat your students consume by eliminating products with trans fat or serving them less often. Check the Nutrition Facts labels and note the amount of “trans fat” listed just below “saturated fat.” Food manufacturers can show “0 grams of trans fat” if a serving contains less than 0.5 gram. Easy ways to follow the Dietary Guidelines for Americans National Food Service Management Institute Participant’s Workbook 5–13 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Recipe for Success • Review your menus. Serve foods with trans fat less often. • Check Nutrition Facts labels and ingredient lists on similar foods. Choose the food with the lowest amount of trans fat. Review nutrition labels frequently, as manufacturers change products regularly. Foods that list “shortening” or “partially hydrogenated vegetable oil” as an ingredient may contain trans fat. • Talk with your current food vendors about new products with little or no trans fat. Look for vendors that have eliminated or reduced trans fat in their products. • Write specifications for food products with no trans fat. • Serve nonbreaded meat products, which usually contain less trans fat than breaded products. • Offer fruits and vegetables to satisfy kids’ tastes for sweet and crunchy foods. • Discontinue the sale of á la carte snacks containing trans fat such as certain types of cakes, cookies, and crackers. • Take the HealthierUS School Challenge! Go for the Gold and offer meals that include more fruits, vegetables, and whole grains, which are naturally low in trans fat! Messages for Students • Be “label able.” Learn to read the Nutrition Facts label so you can make healthier food choices. • For a fast and fun snack, grab nuts and fruits instead of cookies and chips. Did You Know? Processed foods and oils provide about 80 percent of trans fat in the diet, compared to about 20 percent that occur naturally in food from animal sources. These categories of processed foods contribute to the 80 percent: 40% cakes, cookies, crackers, pies, breads 8% fried potatoes 17% 5% 4% 5% margarine potato chips, corn chips, popcorn household shortening other foods including breakfast cereal and candy For more information: www.ChooseMyPlate.gov www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm109832.htm www.cnpp.usda.gov/DietaryGuidelines.htm www.teamnutrition.usda.gov/HealthierUS/index.html Adapted from Fact Sheet Trim Trans Fat for Healthier School Meals, U.S. Department of Agriculture Food and Nutrition Service, (2005). National Food Service Management Institute Participant’s Workbook 5–14 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Personal Discovery Assessment Looking for Lipids One way to figure out which types of fats are major players in your food choices is to look at the food in your cupboards, refrigerator, and freezer. The lipids on the left-hand side of the page are fats (saturated and trans). Lower fat and fat-free options appear just to the right of the saturated and trans fats. The lipids in the last two columns of the table are oils (mono- and polyunsaturated). Use this home survey to decide which type of fat you have in your pantry. Instructions: Circle the foods you find in your home. If your circles are on the left-hand side of the page, consider options to move to the right. If most of your circles are in the middle or the right-hand side of the page, great! The next step is to pay attention to how much and how often you have these foods. Foods Rich in Saturated Fats or Trans Fats Butter or Stick Margarine Lard or Shortening Lower Fat Version of Traditional Foods Reduced Fat Margarine Reduced Fat Butter Products Soft Margarine Whole Milk, Cheese, or Yogurt Low fat Milk, Cheese or Yogurt and Fat-free Milk and Yogurt Snack Crackers and Cakes made with partially hydrogenated vegetable oil Home baked items with less fat Marbled Red Meats, Poultry with skin Lean Red Meats, Skinless Poultry Foods Rich in Monounsaturated Fats Canola Oil Blends in Spreads Canola Oil Olive Oil Nuts Home baked items with canola or olive oils Foods Rich in Polyunsaturated Fats Spreads with Liquid Oil as main ingredient Corn Oil Fish such as Salmon Home baked items with vegetable oils Tip: Savor the flavor of foods on the left-hand side for special occasions. Make most of your daily choices from the middle to the right-hand side of the page. National Food Service Management Institute Participant’s Workbook 5–15 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S Post-Quiz Lesson 5: Focus on Fats 1. The term lipid refers to a. All dietary fats and oils. b. The process for digesting fat. c. The bond between two carbons. d. The unit that connects to a carbon in a fatty acid. 2. Fats and oils a. Should be avoided in the diet. b. Need to be limited to 15% or less of total calories each day. c. Are made up of different fatty acids, some of which are essential to good health. d. Provides 4 calories per gram. 3. Oils are a. Solid at room temperature. b. Sources of healthy fats (mono- and polyunsaturated fatty acids). c. Provide only non-essential fatty acids. d. Made of only one type of fatty acid called polymonic acid. 4. Trans fatty acids a. Are a type of healthy fat to be encouraged in the diet. b. Decrease the risk of heart disease. c. Are often man-made from vegetable oils processed to hold more hydrogen. d. Are a type of essential fatty acid. 5. Fish is a source of a. High density lipoprotein. b. Low density lipoprotein. c. Polyunsaturated fatty acids. d. Trans fatty acids. National Food Service Management Institute Participant’s Workbook 5–16 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S National Food Service Management Institute Participant’s Workbook 5–17 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S National Food Service Management Institute Participant’s Workbook 5–18 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S National Food Service Management Institute Participant’s Workbook 5–19 N U T R I T I O N 1 0 1 : A TA S T E O F F O O D A N D F I T N E S S National Food Service Management Institute Participant’s Workbook 5–20