Learning Objective 1: Describe the differences between saturated, monounsaturated, and polyunsaturated fatty acids and recall food sources for each. 8. Describe the Dietary Guidelines of Americans recommendation for daily fat intake and how to choose the right fats for your diet.
The Mediterranean Diet is a good example of use of good fat, which also includes foods that are good sources of vitamins, minerals, fiber, and phytonutrients. This diet also helps to reduce certain forms of cancer, strokes, and diabetes.
Make a list of 20 foods that would be included in a Mediterranean Diet.
Learning Objective 8: Describe the Dietary Guidelines of Americans recommendation for daily fat intake and how to choose the right fats for your diet.
Plan a one day menu of at least 1800 calories, with 12 – 30% total calories from fat, including foods that are sources of “good” fats–omega 3, mono and polyunsaturated fats. Use foods that are sources of “good” fats, such as fish, chicken, low fat dairy foods, etc. Include foods from all food groups, so your menu is balanced.
Arrange foods into meals.
List foods, serving size, grams of fat/serving, calories/serving in columns across the page, moving from left to right.
List total grams of fat for the day and total calories.
Determine % calories from fat by multiplying total fat grams X 9 (fat has 9 calories/gram); divide fat calories by total calories and multiply by 100, or move the decimal point 2 places to the right.
Please use the menu format found in the previous Module: 7.6 – Format for Carbs & Fiber Menu. Include: foods, amounts, grams of fat, and calories for each menu item. Show totals for: grams of fat and calories for the day; show calculation for % calories from fats: total grams fat X 9 (calories/gram), divided by total calories = % calories from fat.
USDA Food Chart(https://fdc.nal.usda.gov/)
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