Create a Healthy Heart

Cooking with Fats Lard: a fat made from animal fats.

Cooking with Fats Butter: a fat extracted from milk and churned into a solid.

Cooking with Fats Margarine: A butter substitute made with fat from plant sources. Uses Hydrogenation

Cooking with Fats Hydrogenation: a process of adding hydrogen atoms to fatty acids that causes fats and oils to become more solid.

Cooking with Fats Vegetable Oils: A type of fat that is liquid at room temperature that is made from plant sources.

Cooking with Fats Vegetable Shortening: a blend of oils hydrogenated to become solid.

Fats don’t only vary in the type of fatty acids they contain (Saturated, Polyunsaturated, and Monounsaturated), but also vary in taste, texture, and general performance that they create in cooking. Some fats can be used interchangeably, while other recipes will be most successful when a specific fat is used. When possible, the healthiest fat should be used: but note that the result should also be considered.

Saturated ?

Trans ?

Polyunsaturated ?

Monounsaturated ?

Create a Healthy Heart! We can’t live without FAT but most of us consume too much of it for our own good. The following are helpful hints to reduce fat in your cooking and in your favorite food choices without feeling deprived…

Create a Healthy Heart! If you use:Substitute with: Butter or oilApplesauce or fruit purees Whole or 2% milkSkim milk Egg2 egg whites or egg substitute MayonnaiseLight, Yogurt or None

Wheat Thins- 16 pieces Calories: 140 From Fat: 45 Total Fat: 5g, 8% Saturated: 1g Poly: 3g Mono:1g Sodium: 230mg, 10% Potassium: 60 mg Carbohydrates: 22g Dietary Fiber: 2g Sugars: 4g Protein: 2g  Ingredients: whole grain wheat flour, unbleached enriched flour( niacin, iron, thiamine, b1, b2, folic acid), Soybean oil

Hot Dog- 1 serving Calories: 140 Calories from fat: 100 Total Fat: 12 g, 18% Sat Fat: 5 g, 24% Trans Fat: 0.5 g Cholesterol: 30mg, 9% Fiber: 1 g Protein: 6 g  Sodium: 450mg, 19%  Ingredients: beef, water, corn syrup, salt, potassium lactate, dextrose, sodium diacetate, erythorbate, sodium nitrate.

Salted Peanuts- ¼ cup Calories: 160 From Fat: 120 Total Fat: 14 g, 21% Saturated 2g Polyunsaturated 4.5g Monounsaturated 7g Sodium:120 mg Carbohydrates: 5g Dietary Fiber 2g, 8% Protein: 7g  Ingredients: Peanuts, peanut oil, salt

McDonal’s Fries- med Calories: 380 From Fat: 171 Total Fat: 19 g, 29% Saturated 2.5g Sodium:270 mg Carbohydrates: 48g Dietary Fiber 5g, 20% Protein: 4g  In 2008, McDonald’s switched over to no trans-fat oil.

55 ways to De-Grease your Diet Read through and circle one idea you want to do in each section. Share 2 ideas with your neighbor.