BIO 111 Lecture Notes - Lecture 29: Tunxis Community College, Skimmed Milk, Lard
6 Jan 2021
School
Department
Course
Professor
Tunxis Community College
Introduction to Nutrition
Notes
FATS
[TOTAL INTAKE RECOMMENDATIONS]
CONTROL
Recommendations for fat
ADMR: 25-35% kcals
AI = 31 grams per day
On label – less than 65G
COME BACK TO THIS
120/250 Product is 46% Fat
Okay? Yes since 11:1 UNSAT:SAT
[FAT SOURCES]
Approximate FAT content in FOOD SOURCES (groups)
Sources of FAT (and amount of calories that are fat in selected foods)
•Oil group (biggest source of fat at about 50% - 100% of kcals are from fatSoyHulled
•Solid fats - butter/margarine and animal fat (lard)– about 10% fat intake in US
•Liquid fat - Vegetable Oils – soybean, canola, sunflower (olive less) – about 45% of US fat
intake (oil PRESSED out)
•This 50-55% of fat intake in US includes what’s used in baked goods/processed foods, dressings
etc.
•dairy group
•Milk is biggest source of fat from dairy – about 10% of total intake in US. About 45% of
calories from milk are fat
•Cheese – 75% of calories are fat since removed whey (protein)
•Yogurt – most are made with skim milk – will change with Greek trend
•Meat group (and alternates) total about 31-35% of fat source in US
•Animal meat (21% fat intake in US)
•Bacon – about 80% of calories from fat (2 slices = 7-8 gas), Hamburger about 62% kcals from
fat, lean about 35% calories from fat, chicken without skin is about 19 kcals from fat, tuna fish
8% from fat, egg white 0% from fat
•Peanut butter/peanuts about 75% of calories from fat, beans most less than 5% from fat
•About 10-12% of US fat intake from NUTS
•Grain group- not too much (not counting fat added to grains like doughnuts)– only natural fats
•Snacks (crackers and cookies and popcorn over 40% of fat intake in US! – includes oil/butter
sources)j
•Vegetables – very very little to none except Snacks (chips, etc.) – 5% of fat intake in US
•Broccoli and asparagus about 10% calories from fat, most of rest less than 5%
Do the food group math to see if meets AI
Grain- 6 x 2 = 12
bread, rice, pasta, cereal, tortillas
Vegetables – 3 x 0 = 0
Fruit – 2 x 0 = 0
Dairy – 3 x 5 = 15
