Handouts for Lesson 4 1 FAT AND CHOLESTEROL FACTS

Transcription

1 FY237 Handouts for Lesson 4 1 FAT AND CHOLESTEROL FACTS Linda B. Bobroff 2 1. This document is FCS8645, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: November Revised: December Please visit the EDIS web site at 2. Linda B. Bobroff, PhD, RD, LD/N, professor, Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, Reviewed by R. Elaine Turner, PhD, RD, and Samuel F. Sears, Jr., PhD, University of Florida; Tina B. Allen, MS, Columbia County Extension Service; and Marcia Zabor, M.S., formerly of Marion County Extension Service. The Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide research, educational, information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Service office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean

2 Fat and Cholesterol I.Q. Quiz Yourself! Check either True or False. 1. A blood cholesterol level of 240 mg/dl or greater increases your risk for coronary heart disease. T or F 2. Cholesterol is only found in animal products. T or F 3. Regular margarine has less fat than butter. T or F 4. Cholesterol-free foods are also fat-free. T or F 5. Saturated fat raises blood cholesterol levels more than any other type of fat. T or F 6. On the average, Americans have half-clogged arteries by age 35. T or F Session 4, Handout 1 FY237-S4, H1

3 Cooking Ways to cut down on saturated fat and cholesterol. Before you eat meat, poultry, or fish: A: Trim the fat from meat, poultry and fish B: Remove the skin from poultry. C: Drain canned tuna packed in oil. D: Buy canned fish packed in water. Cooking style changes are also helpful: ÆBake ÆBroil ÆSteam ÆRoast ÆGrill ÆWok A: Do not fry B: Use a nonstick pan and nonstick cooking spray. C: When roasting, place the meat on a rack so the fat can drip off. D: Brown ground meat in a pan and drain the fat before using in your recipe. E: When basting, use wine, tomato juice, lemon juice, or defatted beef or chicken broth instead of the drippings. When you make soups or sauces: A: Cool cooked sauces and soups in the refrigerator; scoop the hardened fat off the top and throw it away. B: When using canned soup, pour it into a container and cool it in the refrigerator; then scoop off the fat. C: Use skim or 1% milk instead of cream in soups and sauces. Session 4, Handout 2 FY237-S4, H2

4 Goal for the Week I will make a meal using the following HEALTHY COOKING TIP within the next week: Session 4, Handout 3 FY237-S4, H3

5 My Food Pyramid Write down how many servings you ate from each food group: RICE, PASTA, BREADS, CEREALS FRUITS VEGETABLES MILK, CHEESE, YOGURT MEATS, POULTRY, FISH, EGGS, BEANS, NUTS Now, for each food group, shade in the number of bricks in your pyramid that match your number of servings. Start shading with the number 1 in each food group. Did you eat only SMALL amounts of FATS, OILS, and SUGARS? YES, draw a ( in the top brick. NO, draw a ; in the top brick Session 4, Handout 4 FY237-S4, H4-A

6 HOW DOES YOUR PYRAMID LOOK? Session 4, Handout 4 FY237-S4, H4-B

7 Recipe Spectacular Stir-fry Clip and save this quick, easy and delicious meal recipe. Spectacular Stir-fry Ingredients: Vegetable cooking spray 3 cloves of garlic, thinly sliced 1 large onion, chopped 3 scallions, sliced ¼ cup sauce: soy, teriyaki, wine ¼ cup water Directions: 1. Spray wok with cooking spray and heat it up. 2. Add garlic and onions, stir until onion is tender. 3. Add the tougher vegetables first. 4. Add all remaining vegetables. 5. Stir-fry for around 5 minutes 4 cups fresh cut up vegetables: string beans, zucchini, *broccoli, *cauliflower, water chestnut, squash, sweet bell peppers, snow peas, and any other favorite vegetables White or black pepper to taste 6. Add sauce and water 7. To thicken sauce, mix 2 tbs cornstarch with 2 tbs cold water. Add to wok and stir for 1 minute. 8. Serve over white or brown steamed rice. *microwave broccoli and cauliflower with small amount of water 2 minutes before adding. Session 4, Handout 5 FY237-S4, H5

8 Tip of the Week Decrease your intake of saturated fat by eating smaller servings of meat and using less animal fat (butter, lard). Session 4, Handout 6 FY237-S4, H6