Permanent Link: http://ufdc.ufl.edu/IR00002139/00001
 Material Information
Title: Cholesterol Control Handouts for Session 4: Fat and Cholesterol Facts
Physical Description: Fact Sheet
Creator: Bobroff, Linda B.
Publisher: University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication: Gainesville, Fla.
Publication Date: 2003
Acquisition: Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status: Published
General Note: "First published: November 1999. Revised: December 2003."
General Note: :FCS8645"
 Record Information
Source Institution: University of Florida Institutional Repository
Holding Location: University of Florida
Rights Management: All rights reserved by the submitter.
System ID: IR00002139:00001

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FY237 Handouts for Lesson 41 FAT AND CHOLESTEROL FACTS Linda B. Bobroff2 1. This document is FCS8645, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Ext ension Service, Institute of Food and Ag ricultural Sciences, University of Florida. First published: N ovember 1999. Revised: December 2003. Please visit the EDIS web site at http://edis.ifas.ufl.edu 2. Linda B. Bobroff, PhD, RD, LD/N, prof essor, Department of Family, Youth and Community Sciences, Florida Cooperative Extensio n Service, Institute of Food and Agricultural Sciences, University of Florid a, Gainesville, 32611. 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 opportuni ty/affirmative action employer authorized to provide research, educational, information and other services only to individuals and instituti ons that function without regard to race, color, sex, age, handicap, or national origin. For inform ation 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


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 bl ood cholesterol levels more than any other type of fat. T or F 6. On the average, Americans have half-clogged arte ries by age 35. T or F Cholesterol Control Session 4, Handout 1 FY237-S4, H1


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: Bake Broil Steam Roast Grill Wok A: Do not fry B: Use a nonstick pan a nd 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 of f the top and throw it away. B: When using canned soup, pour it into a container and cool it in the refrigera tor; then scoop off the fat. C: Use skim or 1% milk in stead of cream in soups and sauces. Cholesterol Control Session 4, Handout 2 FY237-S4, H2


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


My Food Pyramid Write down how many se rvings 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 b ricks in your pyramid that match your number of servings. Start shading with the number 1 in ea ch food group. Did you eat only SMALL amounts of FATS, OILS, a nd SUGARS? YES, draw a in the top brick. NO, draw a in the top brick Cholesterol Control Session 4, Handout 4 FY237-S4, H4-A


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


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 cup sauce: soy, teriyaki, wine cup water 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 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 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. Cholesterol Control Session 4, Handout 5 FY237-S4, H5


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