Macronutrients: Fats



57391304292600December 2020307911515303500Macronutrients: FatsFats are an important part of our diet. Fat provides the body with energy, helps absorb fat-soluble vitamins (A, D, E, and K), makes hormones, keeps you warm, and protects the organs. There are four types of fats: saturated, trans, polyunsaturated, and monounsaturated. Limit your saturated and trans fat intakes. You want to aim to make most of your daily fat intake come from monounsaturated and polyunsaturated fats. Saturated fats are mostly in animal products (e.g. butter, meat) and are solid at room temperature. High intakes of saturated fats increase the risk of heart disease and some cancers. It is best to aim for less than 13 grams of saturated fat daily.Trans fats can be found naturally in foods (e.g. milk and meat) and can be man-made (e.g. partially hydrogenated oil, Crisco, margarine). Man-made trans fats are the largest source of trans fat in the diet. High intakes of trans?fats increase the?risk of heart disease, stroke, and type 2 diabetes. The American Heart Association recommends eating as little trans-fats as possible.Polyunsaturated fats are found in fatty fish, soy beans, corn oil, and sunflower oil. It is also found in walnuts and sunflower seeds. These foods are also good sources of alpha-linolenic acid (ALA), an omega-3 fatty acid. These fats decrease the risk of heart disease. The American Heart Association recommends replacing some saturated and trans fat with polyunsaturated fats. Monounsaturated fats are found mostly in plant-based products and foods like canola oil, olive oil, peanut oil, avocados, peanut butter and many nuts. They are typically liquid at room temperature. Monounsaturated fats lower the risk of heart disease and stroke, provide the nutrients to help develop and maintain your body’s cells, and are a good source of the antioxidant, Vitamin E.Source: Nonfat Dry MilkSelection: Choose boxes or bags without tears; this could mean the nonfat dry milk is unsafe to use. Check the “Best by” or “Best if used by” date on the box.Storage: Store unopened boxes in a cool, clean, and dry place.After opening, put nonfat dry milk in an air tight container.Nutrition:1/3 cup of nonfat dry milk:Provides 80 calories and 8 grams of protein.Counts as 1 cup equivalent from the MyPlate dairy group.Uses: Use nonfat dry milk in baked goods/puddings, salad dressings, and pasta.Add extra calcium and protein to your foods by adding nonfat dry milk to pudding, cereal milk, yogurt, and baked goods!LEAP – Low-Income Energy Assistance Programleft1002665TO APPLY:Call: 2-1-1 or, Go online: or,Write: LIHEAP, Iowa Department Human Rights, 321 E. 12th St, Des Moines, IA 503190TO APPLY:Call: 2-1-1 or, Go online: or,Write: LIHEAP, Iowa Department Human Rights, 321 E. 12th St, Des Moines, IA 50319LEAP also known as LIHEAP (Low-Income Home Energy Assistance Program) is a federally-funded program which helps households in need meet the cost of heating their home. This grant is awarded based on household income, household size, type of primary heating fuel and type of housing. All payments are made on a first come/first serve basis. Adapted from: Whole Wheat Bread in a BagServes: 12 | Serving Size: 1 slice IngredientsInstructions and Tips2 cup All-Purpose Flour (plus extra for kneading)1 cup Whole Wheat Flour3 Tbsp Dry Milk Powder3 Tbsp Sugar (granulated)1 tsp salt1 Tbsp Yeast (rapid rise)3 Tbsp Vegetable Oil1 cup water (warm, 120°F)Combine all-purpose flour, whole wheat flour, yeast, sugar, salt and powdered milk, in a one-gallon resealable freezer bag. Force out all air and seal bag. Shake and work bag with fingers to blend ingredients.Add oil and warm water to dry ingredients. Reseal bag Mix by working bag with fingers until dough is completely mixed and pulls away from bag.On a clean and floured countertop, knead dough for 5 minutes or until smooth and stretchy. (Add flour as needed). Put dough back into bag and let rest for 10 minutes with bag open slightly.Shape dough into loaf and place into a greased 4”x8” loaf pan. Cover with clean cloth or plastic wrap and let rise until doubled in size.Preheat oven to 350°F and bake for 30 minutes or until golden brown (may take 25-45 minutes)Remove from pan and cool on a wire rack or clean towel.Storage: Store in an airtight container in cupboard for 1 week, or in the freezer for several weeks.Nutritional analysis (1/12 loaf): 199 calories, 4g fat, 1g saturated, 198mg sodium, 36g carbohydrates, 1g fiber, 3g sugar, 5g protein. This recipe is adapted from ’re Not All the Same:There are many types of milk at the grocery store and their nutritional make-up differs.The table below breaks down the fat (F), carbohydrate (C), and protein (P) content of some popular types.MilkF (g)C (g)P (g)1%21182%5128Whole8128Skim0128Soy417Almond321Prepared by Chandler KendallDiet & Exercise Graduate Student; Iowa State University (ISU), Dept. Food Science & Human Nutrition ckendal@iastate.edu Assisted bySarah L. Francis, PhD, MHS, RDISU Associate Professor & Human Sciences Extension and Outreach State Specialist, Nutrition and Wellness; slfranci@iastate.eduIowa State University Extension and Outreach does not discriminate on the basis of age, disability, ethnicity, gender identity, genetic information, marital status, national origin, pregnancy, race, color, religion, sex, sexual orientation, socioeconomic status, or status as a U.S. veteran, or other protected classes. Direct inquiries to the Diversity Advisor, 515-294-1482, extdiversity@iastate.edu. ................
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