What is the "building block" or fats?
Fatty Acids used to make !triglycerides! One glycerol molecule attached to 3 fatty acids
There are three categories of food that DO NOT contain fat, or contain VERY little. Name two of them
Fruits (0 grams per serving), vegetables (non-starchy has 0, starchy have 1-2 grams per serving), and grains (about 1 gram per serving)
LDL (low-density lipoprotein) is bad
HDL (High-density lipoprotein) is good
Name a healthy fat ingredient in the Caramelized Onion Dip
Greek Yogurt, Cottage Cheese, olive oil to saute the onions
What makes fatty acids "essential?"
We cannot make them in the body, so we need to get them/consume them in our diet
These two types of fats are our UNhealthy fats and contribute to our risk of heart disease
Trans fats and saturated fats
What level of heat should you use when cooking with milk to prevent curdling?
Moderate heat
Its not the ______ of fat that matters, its the _______
Quantity, quality
Its not the quantity (or amount) of fat that matters, its the quality (or type)
Salmon = Unsaturated AND Omega-3s fatty acids
Walnuts = Unsaturated fats, Omega-3s, and Omega-6s
This fat is ESSENTIAL for the growth and development during pregnancy and infancy
Omega-3 fatty acids
These are the HEALTHY groups of fats. There are two
Unsaturated Fats and Omega-3 or Omega-6 Fatty Acids
The end
This fat is already made in our body, therefore we should limit the amount we eat in our day to day diet
Cholesterol
Greek yogurt, chia seeds, sunbutter, and soymilk
How many ounces (or servings) of fish should you be eating PER WEEK?
Two servings or 8 ounces
Name a food containing a POLYunsaturated fat and one food containing MONOunsaturated fat
Polyunsaturated: corn, soybean, sunflower oils; walnuts, chia seeds, fatty fish
Monounsaturated: olive, canola, sesame, and safflower oil; nuts (almonds, cashews, pecans, hazelnuts), seeds (sunflower, sesame, pumpkin and flaxseed), avocados, peanut butter, and tofu
Name 3 ways you can increase the amount of healthy fats you eat in your diet?
Use a yogurt as a marinade, use yogurt in place of mayonnaise, use vegetable oils instead of butter or solid fats, choose low-fat dairy products, incorporate nuts, seeds and avocados in salads or smoothies, eat 8oz fish per week, and minimize unhealthy fats: trans fats, red meats, processed meats, and refined ready-to-eat baked goods
Name 2 things that cholesterol does in the body
Apart of cell membrane structure; found in the muscles, skin, liver, and skeleton; makes bile acids; makes hormones; makes vitamin D
Avocado Mousse was made with avocados as the base. This is what made it a "healthy fats" recipe. Which ingredient is in a "typical" mousse that we replaced with avocados?
Heavy cream and/or eggs
Fats are STORED in the body is these type of cells
Adipose
Which fat is ONLY found in animal products?
Cholesterol
What do fats ENHANCE when cooking? Give an example of a food and how fat alters that food
Taste and/or texture. Fried foods use oil to make things crispy, soups use fats to create a creamy texture, fat contributes to tenderness in baked goods
Fats do 4 things in the body. Name 3 of them.
Hint: Provides....
Provides Energy (9kcal/gram)
Provides Insulation (50% of fats are under the skin to keep us warm)
Provides Transport (for fat-soluble vitamins)
Provides Essential Fatty Acids (for growth and development)
This healthy fat was the same in both the cucumber salad and the Chicken. What was our healthy fat?
Greek Yogurt
What breaks down fats and where does most digestion of fats take place?
Bile acid and the small intestine