According to the American Dietetic Assn., meat is a major supplier of saturated fat in the current food supply, accounting for 35%. Cooking and table fats and oils are responsible for 34%, dairy products 20%.
While these figures have changed little since the early 1900s, the decline in American intake of other kinds of foods--fruits, vegetables and grains--appears to be responsible for the nation’s current affliction with poor nutrition, ADA reports.
The following “Fats of Life Quiz” was developed by the organization of nutrition professionals to test fat knowledge. It is one element of the group’s annual month-long nutrition-education campaign.
In addition to the quiz, recipes which adhere to the 30% recommendation, follow.
Question: Which has more fat, 1 ounce of turkey pastrami, turkey breast or flank steak?
Answer: The turkey pastrami, depending upon brand, can contain up to 60% of its calories as fat. Turkey breast is 18% fat calories and flank steak is 30%.
Q: Which is the lowest in fat: two strips of bacon, one slice Canadian bacon or turkey sausage?
A: Canadian bacon has 45% of its calories as fat. Turkey sausage has about 60% and bacon contains about 77%.
Q: Which contains cholesterol: peanut butter, fish or vegetable oil?
A: Only animal products, including fish, contain cholesterol. While plant products do not have cholesterol, they may be high in saturated fat.
Q: If a food label says the product is 96% fat-free or “85% lean,” then the product can be considered low-fat. TRUE/FALSE?
A: FALSE. The percentage of fat by weight does not reflect fat calories. Whole milk, for example, is 96% fat-free by weight but still has 50% fat calories.
Q: Which of these fats is the most saturated: butter, lard, coconut oil or palm kernel oil?
A: Coconut oil is the most saturated fat--92%, followed by palm kernel oil--86%, butter--66% and lard--41%.
Q: Which has less amount of saturated fat, tub margarine or stick?
A: Tub margarines have less saturated fat than the stick form. The first ingredient in a tub margarine should be a liquid oil.
Q: “Light” on a food label means: less fat, low calories, less salt.
A: Light on a food label can mean any of the above.
Q: Hydrogenating fats can make them higher in which of these: calories or saturated fat?
A: The process of hydrogenation increases saturated fat content.
COUNTRY FRENCH SUPPER
3 medium potatoes, cut into 1/2-inch slices
2 pounds chicken thighs, skinned
3 carrots, cut into chunks
1 pound green beans, cut up
6 medium onions, quartered
6 tablespoons dry white wine
1/2 teaspoon dried thyme leaves
2 bay leaves, crumbled
Cut 6 (16-inch) pieces foil. In center of each piece foil, arrange some potatoes and 1 chicken thigh. Season to taste with salt and pepper. Equally divide carrots, green beans and onions and add to chicken and potatoes. Sprinkle with wine, thyme and bay leaves.
Bring opposite sides of foil together and fold over twice. Tightly fold up ends to seal. Place packets on large baking sheet. Bake at 350 degrees 50 minutes or until chicken and vegetables are tender. Makes 6 servings.
1 pound skinned and boned chicken breasts
2 tablespoons oil
1 carrot, cut julienne
1 sweet red or green pepper, cut julienne
1 bunch green onions, cut julienne
1 cup defatted chicken broth
1/4 cup dry white wine
2 to 3 tablespoons Dijon mustard
2 tablespoons cornstarch
1/2 cup milk
Split chicken breasts in half and set aside. Heat 1 tablespoon oil in large skillet over medium heat. Add carrot and pepper and cook, covered, 7 minutes. Add onions, cover and continue cooking, 3 minutes or until tender. Remove from skillet.
Heat remaining oil in same skillet. Add chicken and cook 10 minutes or until browned on both sides. Add broth, wine and mustard. Bring to boil, then reduce heat and simmer, covered, 15 minutes or until chicken is tender. Remove chicken to serving platter and keep warm.
Stir together cornstarch and milk in small bowl until smooth. Add to skillet, stirring constantly. Bring to boil over medium heat and boil 1 minute. Add vegetables and cook until heated through. Spoon over chicken. Makes 4 servings.
RAISIN CHICKEN SANTA FE
4 chicken breast halves, skinned
1 tablespoon olive oil
2 cloves garlic, minced
1 onion, chopped
1 sweet red pepper, sliced into strips
1 green pepper, sliced into strips
1 jalapeno chile, minced
1 1/2 cups defatted chicken broth
1 cup raisins
1/4 cup tomato paste
1 teaspoon ground coriander
Cook chicken in oil over medium heat in large skillet until lightly browned. Turn once. Add garlic, onion and peppers and saute 2 minutes. Mix in broth, raisins, tomato paste and coriander.
Bring to boil, then reduce heat and simmer, covered, 10 minutes. Uncover and cook 10 minutes until chicken is tender and sauce is slightly reduced. Season to taste with salt and pepper. Makes 4 servings.
ISLAND FISH KEBABS
1 (20-ounce) can pineapple chunks, in juice
1 pound sea bass, halibut or swordfish steaks, cut into 24 cubes
1 sweet red pepper, cut into 24 cubes
2 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon honey
1 tablespoon grated ginger root
2 medium cloves garlic, pressed
1/4 teaspoon Chinese five-spice powder
2 tablespoons water
2 teaspoons cornstarch
Hot cooked rice
Drain pineapple, reserving juice. Alternately thread pineapple, fish and red pepper onto 8 (10-inch) skewers. Place in 13x9-inch glass dish.
Combine reserved pineapple juice, soy sauce, sesame oil, honey, ginger, garlic and five-spice powder. Pour marinade over skewers. Cover and marinate in refrigerator 4 hours or overnight. Remove skewers from dish and place on broiler rack 4 to 6 inches from heat. Cook 8 to 10 minutes, turning once.
Meanwhile, pour marinade into saucepan. Blend water and cornstarch and add to marinade. Cook over medium heat, stirring until thickened. Serve sauce over kebabs and rice. Makes 4 servings.