Lard, Leaf Lard. 81, Or 82, in Amounts Sufficient for Pur- (A) Lard Is the Fat Rendered from 3 Pose
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Nutrient Comparison Chart
NUTRIENT COMPARISON CHART for tree nuts You may know how to measure the perfect one-ounce portion of almonds, but did you know those 23 almonds come packed with nutrients? When compared ounce for ounce, almonds are the tree nut highest in fiber, calcium, vitamin E, riboflavin and niacin, and they are among the lowest in calories. Almonds provide a powerful nutrient package along with tasty crunch to keep you going strong, making them a satisfying snack you can feel good about. The following chart shows how almonds measure up against other tree nuts. BRAZIL MACADAMIA Based on a ALMOND CASHEW HAZELNUT PECAN PISTACHIO WALNUT one-ounce portion1 NUT NUT CALORIES 1602 190 160 180 200 200 160 190 PROTEIN (g) 6 4 4 4 2 3 6 4 TOTAL FAT (g) 14 19 13 17 22 20 13 19 SATURATED FAT (g) 1 4.5 3 1.5 3.5 2 1.5 1.5 POLYUNSATURATED FAT (g) 3.5 7 2 2 0.5 6 4 13 MONOUNSATURATED FAT (g) 9 7 8 13 17 12 7 2.5 CARBOHYDRATES (g) 6 3 9 5 4 4 8 4 DIETARY FIBER (g) 4 2 1.5 2.5 2.5 2.5 3 2 POTASSIUM (mg) 208 187 160 193 103 116 285 125 MAGNESIUM (mg) 77 107 74 46 33 34 31 45 ZINC (mg) 0.9 1.2 1.6 0.7 0.4 1.3 0.7 0.9 VITAMIN B6 (mg) 0 0 0.1 0.2 0.1 0.1 0.3 0.2 FOLATE (mcg) 12 6 20 32 3 6 14 28 RIBOFLAVIN (mg) 0.3 0 0.1 0 0 0 0.1 0 NIACIN (mg) 1.0 0.1 0.4 0.5 0.7 0.3 0.4 0.3 VITAMIN E (mg) 7.3 1.6 0.3 4.3 0.2 0.4 0.7 0.2 CALCIUM (mg) 76 45 13 32 20 20 30 28 IRON (mg) 1.1 0.7 1.7 1.3 0.8 0.7 1.1 0.8 Source: U.S. -
Chart for Tree Nuts
NUTRIENT COMPARISON CHART FOR TREE NUTS You may know how to measure the perfect one-ounce portion of almonds, but did you know those 23 almonds come packed with nutrients? When compared ounce for ounce, almonds are the tree nut highest in fiber, calcium, vitamin E, riboflavin and niacin, and they are among the highest in protein and among the lowest in calories. Almonds provide a powerful nutrient package along with tasty crunch to keep you going strong, making them a healthy snack you can feel good about. The following chart shows how almonds measure up against other tree nuts. BRAZIL MACADAMIA Based on a ALMOND CASHEW HAZELNUT PECAN PISTACHIO WALNUT one-ounce portion1 NUT NUT Calories 1602 190 160 180 200 200 160 190 Protein (g) 6 4 4 4 2 3 6 4 Total Fat (g) 14 19 13 17 22 20 13 18 Saturated Fat (g) 1 4.5 3 1.5 3.5 2 1.5 1.5 Polyunsaturated Fat (g) 3.5 7 2 2 0.5 6 4 13 Monounsaturated Fat (g) 9 7 8 13 17 12 7 2.5 Carbohydrates (g) 6 3 9 5 4 4 8 4 Dietary Fiber (g) 4 2 1 3 2 3 3 2 Potassium (mg) 208 187 160 193 103 116 285 125 Magnesium (mg) 77 107 74 46 33 34 31 45 Zinc (mg) 0.9 1.2 1.6 0.7 0.4 1.3 0.7 0.9 Vitamin B6 (mg) 0 0 0.1 0.2 0.1 0.1 0.3 0.2 Folate (mcg) 12 6 20 32 3 6 14 28 Riboflavin (mg) 0.3 0 0.1 0 0 0 0.1 0 Niacin (mg) 1.0 0.1 0.4 0.5 0.7 0.3 0.4 0.3 Vitamin E (mg) 7.3 1.6 0.3 4.3 0.2 0.4 0.6 0.2 Calcium (mg) 76 45 13 32 20 20 30 28 Iron (mg) 1.1 0.7 1.7 1.3 0.8 0.7 1.1 0.8 Source: U.S. -
Cooking Oil Facts
Cooking Oil Facts As you enter a department store, you behold an array of cooking oils sporting all types of jargon on the packaging -- saturated fats, unsaturated fats, refined, filtered, ricebran oil, vanaspati, etc. Confused already? With so much variety and so many brands flooding the market today, buying the right cooking oil can prove a tough task. Different oils fill different needs - for health, taste and cooking. For good health, our bodies need a variety of healthy fats that are found naturally in different oils. When cooking, it's essential to know which oils are best for baking, sautéing and frying and which are healthiest used raw. Why have Oil (fats)? Contrary to popular belief, fat is actually a valuable part of one's diet, allowing people to absorb nutrients that require fat in order to metabolize in the body. Natural fats contain varying ratios of three types of fats: saturated, monounsaturated and polyunsaturated. • Saturated fats are hard at room temperature. They're stable, resist oxidation, and are found primarily in meat, dairy, palm and coconut oil. • Polyunsaturated fats are liquid at room temperature and the least stable. They oxidize easily and are found in seafood corn, safflower, soybean, and sunflower oils. • Monounsaturated fats are more stable than polyunsaturated fats. They're found in canola, nut and olive oils. It is recommended to limit saturated fats in the diet due to their association with cardiovascular disease. Also, you should try to rely more on monounsaturated than polyunsaturated fats. What are the varieties of Oil available in the market? Choosing which oil should be used in cooking is a big issue and concern for many people because of the fat and cholesterol contents of cooking oil. -
Nutrition Handout N09: What Are the Types of Fat?
N09 What Are the Types of Fat? Most foods contain several different kinds of fat. Some are better for your health than others. It is wise to choose healthier types of fat, and enjoy them in moderation. Keep in mind that even healthier fats contain calories and should be used sparingly for weight management. Here is some information about healthy and harmful dietary fats. The four major types of fats are: • Monounsaturated fats • Polyunsaturated fats • Saturated fats • Trans fats Monounsaturated and polyunsaturated fats are known as “healthy fats” because they are good for your heart, cholesterol levels, and overall health. These fats tend to be “liquid” at room temperature. Consider beneficial polyunsaturated fats containing Omega-3 fatty acids found in fatty fish, flaxseed, and walnuts. www.move.va.gov Nutrition Handouts • N09 Version 5.0 Page 1 of 3 Healthy Dietary Fats Monounsaturated Fat Polyunsaturated Fat Olive oil Soybean oil Canola oil Corn oil Sunflower oil Safflower oil Peanut oil Walnuts Olives Sunflower, sesame, and pumpkin seeds; flaxseed Nuts (almonds, peanuts, hazelnuts, Fatty fish (salmon, tuna, mackerel, herring, macadamia nuts, pecans, cashews) trout, anchovies, sardines, and eel) Avocados Soymilk Peanut butter Tofu Tips for increasing healthy fats in your diet: • Cook with olive oil. • Plan snacks of nuts or olives. • Eat more avocados. • Dress your own salads instead of using commercial dressings. Saturated fats and trans fats are known as the “harmful fats.” They increase your risk of disease and elevate cholesterol. Saturated fats tend to be solid at room temperature, but they are also found in liquid tropical oils (palm and coconut). -
Non-Food Uses of Meat Fats
NON-FOOD USES OF MEAT FATS dm H. W. WILDER AMERICAN MEAT INSTITUTE FOUNDATION ....-.o..-o.-o...-...-......-...o- Large quantities of animal fats are produced each year which are not used for food purposesl These tallows and greases result from the ren- dering of the so-called inedible tissues, trimmings, and waste fats from slaughterhouses, processing plants, retail markets, restaurants, and any other places where meat is handled. The meat packing and rendering industry is now producing this fat at the rate of approximately 2,782,000,000 pounds per year. In finding uses for tallow and grease, it is necessary to consider the whole fats and oils picture as regards supply and demand since there is considerable interchangeability in the fats and oils and they compete directly or indirectly for markets. For example, we import sizable quantities of coconut oil. If a substitute was developed from domestic sources, then coconut oil would compete in the world markets with our other fats which we export, particularly tallow and grease. During the past twenty years, the United States has shifted dra- matically from having been a major importer of fats to a present position as the world's largest exporter. Exports, however, cannot be counted upon to relieve our surplus in future years. A recent report (Feedstuffs, June 7, 1958, pp. 1 & 4) indicates that exports for the past 6 months have been 25 per cent lower than for the same period a year ago. New and expanded uses for tallow and grease are essential. New uses stem solely from research and it is evident that we have not had enough research developing new uses for tallow and grease. -
Fats in the Diet Georgia M
® ® University of Nebraska–Lincoln Extension, Institute of Agriculture and Natural Resources Know how. Know now. G2187 Fats in the Diet Georgia M. Jones, Extension Food Specialist What Are Fats? Although fats sometimes are associated with weight gain or health problems, fats aren’t all bad. This Fats are composed mostly of the same three elements as publication discusses fats and their roles in the body carbohydrates, carbon, hydrogen, and oxygen. Fats are made and in foods. Different types of fats, fat substitutes, of a 3-carbon glycerol unit (Figure 1). This is sometimes and ways to reduce fats in some foods are other topics. referred to as the backbone of a fat. Each carbon on the glycerol can hold one fatty acid. Fats supply 9 calories per For some people, fat has a negative connotation. How- gram. Carbohydrates and protein supply 4 calories per gram. ever, like all nutrients, fat, in the appropriate amounts, is beneficial and necessary. Fat has many roles in the body Types of Fatty Acids and in food products. Fats are a source of energy for the body and supply Saturated Fatty Acids essential fatty acids, such as linoleic and linolenic. Fats are required for maintaining healthy skin and regulating cho- These fatty acids have all the hydrogen they can hold. lesterol production. Fats carry the fat-soluble vitamins A, They are normally solid at room temperature. Most saturated D, E, and K and aid in their absorption from the intestine. fatty acids are from animals; however, coconut and palm Fats play a key role in determining texture, taste, and oils also contain saturated fatty acids. -
Talking About Trans Fat: What You Need to Know
FOODFACTS From the U.S. Food and Drug Administration Talking About Trans Fat What You Need to Know Trans Fat at-a-Glance Fats in Your Diet Trans fat is a specific type of fat that is formed when liquid oils are turned Fat is a major source of energy for the body, into solid fats, such as shortening or stick margarine. During this process and aids in the absorption of vitamins A, — called hydrogenation — hydrogen is added to vegetable oil to increase D, E, and K, as well as carotenoids. Both the shelf life and flavor stability of foods. The result of the process is animal- and plant-derived food products trans fat. contain fat, and fat is important for proper growth, development, and maintenance of • fat can be found in many of the same foods as saturated fat, such Trans good health. as vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made However, experts recommend that you get with partially hydrogenated vegetable oils. about one third or less of your calories (i.e., between 20 and 35 percent of calories) • Also known as trans fatty acids, trans fat can be found naturally in some from fat. foods — such as animal-based foods like milk, milk products, and meat. • As a food ingredient, fat provides flavor, As a consumer, the most important thing to know about trans fat is that it consistency, and stability — and helps you behaves like saturated fat in the body by raising low-density lipoprotein feel full. -
Butter, Margarine, Vegetable Oils, and Olive Oil in the Average Polish Diet
nutrients Article Butter, Margarine, Vegetable Oils, and Olive Oil in the Average Polish Diet Hanna Górska-Warsewicz * , Krystyna Rejman , Wacław Laskowski and Maksymilian Czeczotko Department of Food Market and Consumer Research, Institute of Human Nutrition Sciences, Warsaw University of Life Sciences, 02-787 Warsaw, Poland; [email protected] (K.R.); [email protected] (W.L.); [email protected] (M.C.) * Correspondence: [email protected]; Tel.: +48-22-5937144 Received: 13 November 2019; Accepted: 27 November 2019; Published: 3 December 2019 Abstract: The main aim of this study was to identify the sources of energy and 25 nutrients in fats and oils in the average Polish diet. We analyzed energy, total fat, saturated fatty acids (SFAs), monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA), cholesterol, protein, carbohydrates, nine minerals, and nine vitamins. We included five sub-groups: butter, vegetable oils, margarine and other hydrogenated vegetable fats, olive oil, and other animal fats. The basis for our analysis was data from the 2016 household budget survey, conducted on a representative sample of the Polish population (36,886 households, n = 99,230). We used the cluster analysis to assess the impact of socio-demographic and economic factors on the volume of fats and oil consumption and on the share of particular products in the supply of energy and nutrients. Our findings indicated that fats and oils contributed 32.9% of the total fat supply, which placed these products in first position among main food groups. Meat and its products ranked second (30.8%) in the total fat supply, while milk and dairy products, including cream (13.4%), were the third food group. -
Saturated, Unsaturated, and Trans Fat
Lifestyle Coach Facilitation Guide: Post-Core Fats - Saturated, Unsaturated, and Trans Fat Content Overview This session answers the question “what is fat?” It explores the different types of fat, and shows which fats are healthy (monounsaturated and polyunsaturated) and which fats are unhealthy (saturated and trans fat). Participants learn tips for choosing foods with healthy fats and avoiding foods with unhealthy fats. More information on cholesterol appears in Post-Core Session: Heart Health. Lifestyle Coach Preparation Checklist Materials Post-core handouts: What is Fat? Healthy Fats: Omega-3, Monounsaturated and Polyunsaturated Fats to Avoid: Saturated and Trans Fat Identifying Healthier Alternatives Tips for Choosing the Best Types of Fat “Food and Activity Trackers” “Lifestyle Coach’s Log” Balance scale Post-Core: Fats – Saturated, Unsaturated, and Trans Fat Key messages to reinforce A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. The main types of “healthy” fats are monounsaturated and polyunsaturated. The main types of “unhealthy” fats are saturated and trans fat. Saturated fats are primarily found in foods that come from animals, such as meat and dairy. Try to switch to lower-fat versions of these foods. In order to avoid trans fat, look on nutrition labels for ingredients such as “partially hydrogenated” oils or shortening. In addition, look for trans fat in the nutritional information in products like commercially baked cookies, crackers, and pies, and fried foods. After the session At the completion of this session, do the following: Use the “Notes and Homework Page” for notes and follow-up tasks. -
Evaluation of Trans Fatty Acids Contents in Commercial Brands of Ghee Available at Indian Markets
Scientific Research and Essays Vol. 5(20), pp. 3193-3200, 18 October, 2010 Available online at http://www.academicjournals.org/SRE ISSN 1992-2248 ©2010 Academic Journals Full Length Research Paper Evaluation of trans fatty acids contents in commercial brands of ghee available at Indian markets Deepti Mahapatra1, Debashree Sethi1 and R. Balaji Raja2* 1Department of Biotechnology, SRM University, Kattankulathur, Tamilnadu, India. 2Department of Biotechnology, National Institute of Technology, Raipur, Chhattisgarh, India. Accepted 15 September, 2010 Ghee has a considerable amount of trans fatty acids found in the form of alkanes, alkenes and alkynes. Trans fatty acids are quite harmful to general health of an individual especially the CVS (Cardio Vascular System). Accumulation of trans fatty acids in blood vessels and other tissues/organs of the body can have fatal effect especially in obese population. Four commercial brands of ghee found in Indian markets were chosen and their trans fatty acid content was determined by FTIR (Fourier Trans Infra Red) spectroscopy. The trans fatty acids were found in all the four brands with GRB having the highest concentration of it. Sakthi brand was observed to have moderate content of trans fatty acids. Aachi and RKG brands were having the least concentration of trans fatty acids. These results obtained from the present study would be aiding to an increase in consumer awareness about presence of trans fatty acids in food items and better appraisal by the companies and thus improving the current scenario. Key words: Ghee, trans fatty acids, FTIR, consumer awareness, cardiovascular system, public health, Indian market, food items. INTRODUCTION Ghee, also known as clarified butter in anglophone contains a significant amount of moisture, which must be countries, is made by simmering unsalted butter in a boiled off to create a clarified butter (Gaba and Jain, cooking vessel until all water has boiled off and the milk 1972). -
Saturated Fat and Beef Fat As Related to Human Health a Review of the Scientifi C Literature
FRI BRIEFINGS Saturated Fat and Beef Fat as Related to Human Health A Review of the Scientifi c Literature Ellin Doyle, Ph.D. Food Research Institute, University of Wisconsin Madison, WI 53706 [email protected] TABLE OF CONTENTS Summary ...........................................................................................................2 Introduction ............................................................................................................5 Fat Structure and Function ..................................................................................5 Fatty Acids and Triacylglycerol (Triglyceride) Structure ..................................5 Beef Fat ............................................................................................................7 Digestion and Absorption of Dietary Fats ..........................................................7 Physiological Fate of Saturated Fatty Acids ......................................................9 Research on Saturated Fat and Health — General Considerations ...................9 Cancer ..........................................................................................................10 Colorectal Cancer .............................................................................................10 Pancreatic Cancer .............................................................................................15 Lung Cancer .....................................................................................................15 Breast Cancer ...................................................................................................16 -
Flaky Lard and Butter Pastry
Flaky Lard and Butter Pastry Yield Enough dough for two 9-inch single-crust pies or one 10-inch double crust pie Time About 30 minutes of active time, plus three 20- to 30-minute periods of refrigeration to rest the dough between turns Baking Notes This pastry recipe, a standard pie dough with “turns,” can also be called a semi-puff pastry. Semi-puff has the virtue of being simpler to execute than classic puff pastry while producing exquisite flakiness and a bit of lift that gets close to the real deal. Close enough for us. The turns also give the dough unflappability in terms of handling. Each full turn involves rolling the dough out into a long rectangle and folding it across itself into thirds. Then the process is repeated. The dough will show chunks of butter at the early stages and look scraggly and ragged. But with successive turns it will become easier to work with and progressively tidier. As with all of Anson Mills heirloom flours, this pastry flour hydrates slowly. The initial rough dough may feel dry, but resist the impulse to add additional water. All the ingredients for this crust should be frozen first. Of course, your flour is already frozen, right? Because Anson Mills flour lives in the freezer. The lard will be frozen, too. Freeze the butter for a half hour before making the pastry. Equipment Mise en Place For this recipe, you will need a digital kitchen scale, a food processor, a large mixing bowl, a rubber spatula, a bench knife, plastic wrap, a rolling pin, and a ruler.