Nutrition Quiz Fats
It’s all about image
Of all the food nutrients, fats are probably the most misunderstood. This is probably because the very term “fat” has gotten a negative connotation, especially when it refers to that bulk we don’t like to see on our bellies and thighs. Perhaps if we called them by their technical term, “lipids,” it would help, but whatever you call them, the more I talk to people, the more I realize how little the average person knows about this much-maligned nutrient.
Here is your chance to check your knowledge of the role of fats in a healthy lifestyle. Grab a pencil and paper and jot down your answers to the questions and then click on the Answers link to see how you did!
Nutrition Quiz Fats
Question #1. What are triglycerides?
Question #2. Why do you need fat in your diet?
Question #3. Do choosy moms choose Jif peanut butter?
Question #4. How many calories are provided by one gram of dietary fat?
Question #5. What is a MUFA (pronounced moo-fa) and how does it figure in a healthy eating lifestyle?
Bonus Question: Name the three members of the lipid (aka fat) family.
Now that you have taken the nutrition quiz on, you should know that fats can be part of a healthy diet.
Fats definitely need an image makeover, since they are an important part of a healthy diet. Here are some things you can do to make fats part of a healthy diet:
--Eat more plant foods.
--Cook with olive oil.
--Choose leaner meats in smaller portions and include fish.
--Watch out for those trans fats and tropical oils.
--Pick lower fat versions of dairy products (unless the fat has been replaced with sugar or chemicals).
--Be aware of the invisible fats in your diet.
You can be healthy eating fats, if you choose the right kind!
Ways to use chia seeds
There are many ways to add chia to your diet. Recipes have been developed using not only the seed itself, but also flour made from the seeds and even so-called “chia gel, which is a mixture of water and chia seeds. Because they are so tiny, unlike flaxseed, you do not need to grind chia seeds before you use them, but you can if you prefer.
Here are some suggestions that I have tried:
Sprinkle chia on otmeal or yogurt for breakfast.
Make chia gel by adding 1/4 cup seeds to 2 cups of water and stirring every so often till seeds stay suspended in the gel. Store in refrigerator for up to two weeks.
--Use chia gel to replace one half of the oil in baked goods such as muffins and pancakes.
--Spread chia gel on top of your homemade bread before you bake it to help keep the bread fresh longer. (The seeds will dry out and toast and resemble sesame seeds on the crust of the bread.)
--Replace up to half of the water in yeast breads with chia gel.
Does it matter what color?
Is there a difference between the more expensive white chia and the brown/black chia? There is no sure answer to this question. Some sources say that the white (really sort of grayish) chia seeds are higher in nutrition than the brown/black seeds, and some sources say that there is no difference. You will have to decide on your own if the white seed is worth the extra money.
What they are saying
There are many claims about the “super food” qualities of chia, including that they provide super energy, help balance hormones, medicinal benefits in cancer and arthritis treatment, enhanced cognitive performance and even restoration of hair loss. Whether or not any or all of these claims are true, there is no question that chia seeds will add value to your diet. More good news is that, rather than being a supplement, they are actually a whole food, which in my book makes them even more desirable, super food or not!