Chapter 3-4-5 Quiz

Chris Pool

ch04LipidsFats.pptx

Home >English homework help >Chapter 3-4-5 Quiz

Nutrition for Foodservice and Culinary Professionals

Chapter 4

Lipids: Fat

Triglycerides, Sterols, Phospholipids

Learning Objectives

Identify foods high and low in fat and how fat enhances the eating experience.

Identify food sources of saturated, monounsaturated, polyunsaturated and trans fatty acids.

Identify sources and functions of the following: essential fatty acids, DHA and EPA, and cholesterol.

Explain how fat is digested, absorbed, and supplied to cells in the body, and its functions.

Discuss the dietary recommendations for fat and cholesterol

Prepare and present creative and healthy menu dishes using dairy and eggs.

Fats in Foods

Lipid is the chemical name for a group of compounds that includes:

Fats: Solid at room temperature

Oils: Liquid at room temperature

Cholesterol

In foods, fat:

Enhances taste and aroma

Adds crispness to fried foods

Makes meats juicy and tender

Makes baked goods tender

Carries flavors such as in an Indian curry

Provides a smooth texture and creamy mouthfeel

Foods with little or no fat

Fruits, vegetables, beans and peas

Nonfat dairy products,

Breads, cereals, grains

Fat in Various Food Groups

Low to No Fat

Fruits and veggies (except avocado, olives, coconuts, fried veggies)

Breads, cereal, rice, pasta, grains (except croissant, biscuit, cornbread, granola)

Dry beans and peas

Higher in Fat

Fats/oils/condiments

Meat/poultry/fish: Chicken w/o skin and many fish are quite low in fat.

Dairy: Regular dairy foods (such as cheese) are high in fat.

Nuts and seeds

You can’t see most of the fat you get in the foods you eat.

All food fats contain a mixture of saturated and unsaturated fat.

Amount of Fat in Foods-Dairy

Amount of Fat	Dairy Foods
Fat free	Any fat-free or nonfat milk, yogurt, cheese, etc. (1 cup of milk or yogurt, 1 ounce of cheese)
Low fat (0-3 grams per serving)	Low-fat (1%) milk—1 cup Yogurt made from 1% milk—1 cup Sour cream, regular or reduced fat—1 Tablespoon Cheese: Extra light cheddar cheese (Cabot)—1 oz. Cottage cheese, low fat—1/2 cup Cream cheese, low fat—1 Tablespoon Parmesan cheese, grated—1 Tablespoon
Medium fat (4-5 grams per serving)	Reduced fat (2%) milk—1 cup Yogurt made from reduced fat milk—1 cup Cheese: Light cheddar cheese (Cabot)—1 oz. Cottage cheese, creamed—1/2 cup Cream cheese—1 Tablespoon Mozzarella cheese, part skim—1 oz. Ricotta cheese, part skim milk—1/4 cup

Amount of Fat in Foods-Dairy cont.

Amount of Fat	Dairy Foods
High fat (6-8 grams per serving)	Whole milk—1 cup Yogurt made from whole milk—1 cup Butter, whipped—1 Tablespoon Light cream—2 Tablespoons Cheese (1 ounce): Mozzarella cheese, whole milk String cheese Provolone Parmesan, grated American Swiss Blue cheese
Very high fat (9 or more grams of fat per serving)	Butter—1 Tablespoon Whipped cream—1/4 cup (from light of heavy whipped cream) Cheese—1 oz cheddar cheese ¼ cup ricotta cheese, whole milk

Amount of Fat in Foods-Protein

Amount of Fat	Protein Foods
Lean protein (about 3 grams of fat or less / ounce)	Poultry: All skinless chicken, turkey or domestic duck, except chicken wing with skin, ground chicken or turkey with skin, fried chicken. All fish and shellfish. Beef: Ground (10% or lower fat), cuts from the round, flank steak, top sirloin steak, tenderloin fillet. Pork: Tenderloin, sirloin roast, top loin chop or roast. Veal: Cutlet or loin chop. Egg: White Sandwich meats or hot dog with 3 grams of fat or less per ounce.
Medium-fat protein (about 5 grams of fat / ounce)	Poultry: Chicken wing with skin, ground chicken or turkey with skin, fried chicken, wild duck with skin. Fish: fried. Beef: Ground (15% or more fat), fillet mignon, strip steak, T-bone steak, chuck arm pot roast, brisket, porterhouse steak, meatloaf, corned beef.

Amount of Fat in Foods-Protein-continued

Amount of Fat	Protein Foods
Medium-fat protein (about 5 grams of fat / ounce)	Pork: Cutlet, chop (except top loin), ground, shoulder roast. Egg: Whole Sausage with 4-5 grams of fat or less per ounce.
High-fat protein (about 7-8 grams of fat / ounce)	Beef: Tenderloin roast, chuck blade roast, prime rib. Pork: Bacon, sausage, spareribs, country style ribs. Many hot dogs, bacons and sausage with 7-8 grams of fat or more per ounce.

Fatty Acids

Most of the lipids in foods AND

most of the lipids in the human body

are in the form of:

Triglycerides, which are made up of three fatty acids

(Tri - means three)

A Triglyceride

Types of Triglycerides

Saturated fatty acid:

A triglyceride in which the maximum number of hydrogens are attached to every carbon atom—thus, the fat is “saturated” with hydrogen atoms.

Monounsaturated fatty acid:

A triglyceride in which most of the fatty acids are

monounsaturated—one fatty acid is missing a pair of hydrogen atoms in the middle.

Polyunsaturated fatty acid:

A triglyceride in which most of the fatty acids are

polyunsaturated—several hydrogen atom pairs are missing.

Saturated and Unsaturated Fatty Acids

Foods High in Saturated Fat

Mostly animals foods

Beef, pork (sausage, franks, bacon)

Grains-based desserts such as cookies (made with fat and eggs)

Whole milk and dairy products made with whole milk such as many cheeses and ice cream

Butter

French fries & other fried foods

Eggs, poultry skin

Also tropical oils: coconut, palm kernel, and palm oils

These fats contribute to heart disease.

Foods High in Monounsaturated Fat

Olive oil

Canola oil

Peanut oil

Peanut butter

Avocado

Olives

Sesame oil and seeds

Foods High in Polyunsaturated Fat

Corn oil

Soybean oil

Sunflower oil

Nuts and seeds

Fatty fish

Trans Fats

Occur naturally at low levels in meat and dairy

Keep your intake at 0 grams.

Trans fats are created when vegetable oils undergo partial hydrogenation

Hydrogenation

Vegetable Hydrogenation Shortening

Oils Margarine

Oils that are partially hydrogenated contain trans fatty acids, and also higher amounts of saturated fatty acids.

Hydrogenation helps products stay fresh longer and gives them a higher smoking point and makes them spreadable

What foods contain trans fats?

Trans fats can be found in some:

Fried foods like french fries and doughnuts

Baked goods including pastries and cookies

Pie crusts and biscuits

Frozen pizza

Ready-made frosting

Microwave popcorn

Stick margarines and shortenings

Use the Nutrition Facts label—trans fat must be listed.

Partially hydrogenated oils must be removed from

all foods by 2018.

Essential Fatty Acids, Omega-3 Fatty Acids and Cholesterol

The body can make all of the fatty acids that it needs except for two:

Linoleic acid (omega-6 fatty acid)

Alpha-linolenic acid (ALA) (omega-3 fatty acid)

Foods with Linoleic Acid (omega-6)

Vegetable oils such as:

soybean

corn

sunflower

Margarine and salad dressings with vegetable oils

Foods with ALA (omega-3)

Several vegetable oils:

Canola

Flaxseed

Walnut

Walnuts

Ground flaxseed

Soy products

Functions of Essential Fatty Acids (Linoleic acid and alpha-linolenic acid)

Health of all your body’s cells

Helps immune system do its job

Vital to normal growth and development in infants and children

There are two more omega-3 fatty acids that are heart healthy:

Docosahexaenoic acid (DHA)

Eicosapentaenoic acid (EPA)

Soon there will likely be DRIs for DHA and EPA.

Foods with DHA and EPA

Fatty fish such as:

Salmon, mackerel, sardines, halibut, bluefish, trout, tuna

Lean fish (such as haddock, cod, flounder) contain only small amounts of DHA and EPA

Fatty fish are excellent sources of DHA & EPA.

ALA is found in flaxseeds, flaxseed oil, walnut oil, canola oil, and walnuts.

Functions of DHA and EPA

DHA is important for proper brain and eye development during pregnancy and infancy.

DHA and EPA are excellent for keeping your heart healthy. They:

Reduce blood pressure

Reduce heart rate

Reduce blood triglyceride levels

Reduce blood clots (which can start heart attacks)

To get enough omega-3 fatty acids:

Eat about 8 ounces per week of a variety of seafood to provide an average of 250 mg per day of EPA and DHA (Dietary Guidelines for Americans 2015)

Taking in at least 250 mg per day of EPA and DHA is associated with preventing deaths from heart disease and heart disease itself.

Mercury

Nearly all fish and shellfish contain traces of mercury.

This is a concern for pregnant women, women who may become pregnant, nursing mothers, and young children who need to avoid certain fish.

Recommendations for selecting fish or shellfish for women and young children

Do not eat shark, swordfish, king mackerel, or tilefish.

Eat up to 12 ounces a week of a variety of fish and shellfish that are lower in mercury, such as shrimp, canned light tuna, salmon, pollock, and catfish.

Limit white (albacore) tuna to 6 ounces/week.

Check local advisories about the safety of locally caught fish. If no advice is available, eat up to 6 ounces of fish from local waters (1-3 oz/week for young children) but don’t eat any other fish that week.

Cholesterol

Cholesterol is found only in animal foods.

Cholesterol is needed to maintain cell membranes and is in every cell in your body.

Cholesterol is needed to make:

Bile acids

Many hormones such as estrogen, cortisone

Vitamin D

Cholesterol is only in animal foods:

Egg yolks

Meat

Poultry

Milk and milk products (it is lower in lower-fat and nonfat products)

Eggs, meat, and whole milk provide most of the cholesterol we eat (and these are high in saturated fat too).

Cholesterol

The body makes some cholesterol daily.

Most people do NOT need to restrict the cholesterol they eat because the cholesterol they eat does not appreciably affect their blood cholesterol levels.

Fats in the Body

About 13 to 30 percent of your weight is fat.

Fat is part of all the cells in your body.

Fat provides energy (9 kcal/gram).

Fat under the skin provides:

Insulation—maintains body temperature

Cushion—keeps critical organs safe

Fat cell = Adipose cell

Functions

Fat transports fat-soluble vitamins in body.

Certain fat-containing foods provide the body with the essential fatty acids—needed for normal growth and development, immune system, and healthy cells.

Digestion, Absorption, and Metabolism

Fats are hard for the body to digest and absorb because triglycerides and water don’t mix.

Minimal digestion of fats occurs before they reach the small intestine.

Digestion and Absorption

When fats reach the small intestine, the gallbladder releases bile into the intestine.

Bile acids emulsify fat—split fat into small pieces—to allow enzymes to break down triglycerides into its fatty acids.

Then the fatty acids are absorbed into the intestinal wall, where triglycerides are re-formed.

Lipoprotein

Lipoproteins contain varying amounts of:

Fats

Protein

Cholesterol

A lipoprotein called a chylomicron carries mostly triglycerides and some cholesterol from the intestine to the body’s cells.

Lipoproteins carry triglycerides around the body because their protein and phospholipids make them water soluble.

Other Lipoproteins

These lipoproteins are responsible for carrying cholesterol around the body.

Low-density lipoprotein (LDL)—carries cholesterol to the body’s cells, called the “bad” cholesterol because the higher the level in your blood, the greater your risk for heart disease.

High-density lipoprotein (HDL)—“good cholesterol”—picks up cholesterol from the cells and takes it to the liver for removal.

Dietary Recommendations

Acceptable Macronutrient Distribution Ranges

Over 18 years old 20 to 35 percent of kcalories

The amount of fat you eat has no relationship to your risk of heart disease, but the type of fat you eat is extremely important. By choosing mono- and polyunsaturated fats instead of saturated fat, and completely avoiding trans fats, you lower your risk of heart disease.

Dietary Recommendations

Consume less than 10 percent of kcalories from saturated fat by replacing it with mono- and polyunsaturated fat.

Avoid partially hydrogenated oils and trans fats – keep to 0 grams/day.

Use vegetable oils as your primary source of fat instead of animal fats.

Most people do not need to restrict their cholesterol intake.

Eat 8 ounces of fish (preferably high in DHA & EPA) a week.

Fats and Health

Heart Disease

Number one killer for US men and women.

LDL cholesterol contributes to clogging your arteries and making them less flexible.

High LDL is a risk factor for heart attacks and stroke.

Heart Attack and Stroke

Heart attack occurs when the flow of blood to a section of the heart muscle suddenly becomes blocked.

Stroke occurs when the blood supply to part of the brain is cut off.

If deprived of blood for more than a few minutes, parts of the heart and brain can die.

Heart Disease

The primary way in which LDL cholesterol levels become too high is through eating too much:

Saturated fat

Trans fat

What are additional risk factors for heart disease?

Lack of exercise

Obesity

High blood pressure

Diabetes mellitus

Smoking

Ten Ways to Eat Healthy Fats

Ten Ways to Eat Healthy Fats-1

Use vegetable oils when cooking. (Table 4-6 in the textbook is a good resource.) When choosing oils, pick those high in polyunsaturated fats, such as corn oil, sunflower oil and soybean oil or high in monounsaturated fats, such as olive oil, canola oil and peanut oil. Although most vegetable oils are rich in unsaturated fats, there are ones high in saturated fat that you should avoid: coconut, palm kernel and palm oils.

Ten Ways to Eat Healthy Fats -2,3

Use margarine (without trans fats) or olive oil at the table instead of butter. Margarine comes in either sticks or tubs. Tub margarines contain more polyunsaturated fatty acids than do stick margarines. Tub margarines are also less likely to have trans fats. Use butter in moderation.

Choose lean animal protein such as fish, poultry without skin and lean cuts of beef such as eye round roast or top sirloin steak. Don’t forget that the fats in seafood are considered like vegetable oils (and therefore healthy). Use cooking methods such as grilling, roasting, broiling or stir-frying.

Ten Ways to Eat Healthy Fats -4,5

Since pizza and burgers are high in saturated fat, consider making your own to decrease the saturated fat. For example: use some part-skim cheese on pizza and top the pizza with vegetables rather than fatty meats. For hamburgers, use a lean ground bee or poultry (or both) and use lots of flavorings and vegetables.

At least one a week, eat a meatless meal emphasizing plant foods such as rice and beans or a meatless curry.

Ten Ways to Eat Healthy Fats -6,7

Choose fat-free or reduced-fat forms of dairy products for less saturated fat. You can find fat-free or reduced milk, yogurt, cheese, cream cheese, sour cream and ice cream.

Put mashed avocado, hummus or vegetables on a sandwich or whole-grain crackers instead of cheese.

Ten Ways to Eat Healthy Fats -8,9

Make your own salad dressings, such as extra-virgin olive oil with balsamic vinegar. Use nuts, seeds or olives on salads instead of bacon bits.

For a snack, grab some nuts, fruits or nonfat yogurt rather than chips or cookies.

Ten Ways to Eat Healthy Fats -10

Since commercially prepared baked goods are more likely to contain saturated and trans fats, make your own baked goods—especially quick breads, muffins or brownies—with oils or margarine. Stick margarine (without trans fat) is a better choice than tub margarine. Tub margarine has more water and less fat so it doesn’t work as well.

Some fat in baked goods can be replaced with pureed fruits, such as applesauce or prunes.

Culinary Focus: Dairy and Eggs

Milk is an excellent source of:

High-quality protein

Carbohydrates

Riboflavin

Vitamins A and D (if fortified)

Calcium and other minerals

Choose low-fat and nonfat milk and milk products to reduce saturated fat.

Cheese and Yogurt

Fat content can vary a lot.

If a regular cheese is very flavorful, such as extra sharp cheddar, you can use less of it.

An important difference among yogurts is whether they contain live bacteria—look for “Live and Active Cultures” on the label.

Greek yogurt is strained extensively, resulting in thicker, creamier, tangier product with less sugar and more protein.

Chef’s Tips

Grating or shaving the cheese is the best way to add cheese to a recipe.

Grating will break the cheese into small, thin pieces that will melt and blend quickly and evenly into the end product, while shaving into thin strips add visual appeal.

Grating also creates an image of more cheese when it is melted on top of a finished item (au gratin).

Chef’s Tips (cont’d 1)

Add cheese at the most critical part of the preparation, usually just before service, so the richness of the cheese is the first flavor and aroma that reaches the customer.

Chef’s Tips (cont’d-2)

Examples of finishing dishes include micro-planing dry feta cheese on a spicy pepper, tomato and olive salad or baked tortilla chips with refried turtle beans.

Less is more and very satisfying to your customers.

Chef’s Tips (cont’d-3)

To make an excellent omelet without cholesterol, whip egg whites until they begin to foam.

Add a touch of white wine, freshly ground pepper, and chives.

Heat a nonstick pan and spray with vegetable pan oil. Add the eggs and cook like a traditional omelet.

When the omelet is close to done, put the pan under the broiler to finish the omelet and puff up the volume.

Stuff the omelet, if desired, with warm sautéed seasoned vegetables, a shaving of flavorful cheese, or even some fresh fruit filling, then fold in half and serve.

Chef’s Tips (cont’d-4)

Yogurt is a natural alternative to mayonnaise and sour cream in dressings, creating lighter options to traditional recipes.

Green Goddess, bleu cheese, ranch and French are just some examples of ways to keep classic varieties on menu while balance in your kcalorie count.

Yogurt is wonderful in a marinade, and a good sub for mayonnaise & sour cream in dressings.

Chapter Review

???

Review

Fats, sugar and cholesterol are members of a group of compounds called lipids

True

False

Review

Fats, sugar and cholesterol are members of a group of compounds called lipids

False

Review

Each fat you eat contains a mix of saturated and unsaturated fatty acids, but one type of fatty acid usually dominates.

True

False

Review

Each fat you eat contains a mix of saturated and unsaturated fatty acids, but one type of fatty acid usually dominates.

True

Review

You should get the majority of your fat from saturated fat.

True

False

Review

You should get the majority of your fat from saturated fat.

False

Review

Americans generally get plenty of omega-3 fatty acids in their diet.

True

False

Review

Americans generally get plenty of omega-3 fatty acids in their diet.

False

Review

Cholesterol is used to make some hormones and vitamin D.

True

False

Review

Cholesterol is used to make some hormones and vitamin D.

True

Review

The body makes cholesterol.

True

False

Review

The body makes cholesterol.

True

Review

While high levels of blood cholesterol are a risk factor for heart disease, the amount of cholesterol you eat does not appreciable affect your blood cholesterol levels.

True

False

Review

While high levels of blood cholesterol are a risk factor for heart disease, the amount of cholesterol you eat does not appreciable affect your blood cholesterol levels.

True

Review

Fats are easy to digest because fat and water mix together well.

True

False

Review

Fats are easy to digest because fat and water mix together well.

False

Review

Bile acids split fat into small pieces so that enzymes can get into each triglyceride to take off some fatty acids before being absorbed.

True

False

Review

Bile acids split fat into small pieces so that enzymes can get into each triglyceride to take off some fatty acids before being absorbed.

True

Review

Use small amounts of a high-quality flavorful cheese to decrease the saturated fat in a dish.

True

False

Review

Use small amounts of a high-quality flavorful cheese to decrease the saturated fat in a dish.

True

Review

Plain yogurt can replace mayonnaise in a salad dressing.

True

False

Review

Plain yogurt can replace mayonnaise in a salad dressing.

True

It can also replace sour cream, etc.

Review

Check which of the following foods have little fat (are lean) or no fat.

Green beans

Prime rib

Salmon

Apple

Butter

Review

Check which of the following foods have little fat (are lean) or no fat.

Green beans

Salmon

Apple

Review

Check which of the following foods are high in fat.

Low fat milk

Spaghetti

Cheddar cheese

Chicken wing

Biscuits

Review

Check which of the following foods are high in fat.

Cheddar cheese

Chicken wing

Biscuits

Review

Partially hydrogenated oils in margarines contain ______ ______, which increase your risk of heart disease.

Omega fats

Unsaturated fat

Trans fat

Active cholesterol

Review

Partially hydrogenated oils in margarines contain ______ ______, which increase your risk of heart disease.

Trans fat

Review

Which of the following fish/shellfish is very high in mercury.

Salmon

Shrimp

Swordfish

Tilapia

Shark

Review

Which of the following fish/shellfish is very high in mercury.

Swordfish

Shark

Review

Which of the following is a function of fat?

Provide energy

Provide insulation

Act as a cushion around the organs

Transports fat-soluble vitamins

All of the above

None of the above

Review

Which of the following is a function of fat?

Provide energy

Provide insulation

Act as a cushion around the organs

Transports fat-soluble vitamins

All of the above

Review

Consume less than ___% of kcalories from saturated fat.

10 percent

20 percent

30 percent

35 percent

Review

Consume less than ___% of kcalories from saturated fat.

10 percent