1. On a lunch menu, which sandwich gives you the least  amount of fat?
    • 3 ounces barbecued pork loin on a bun
    • 1/2 cup tuna salad on 2 slices whole-wheat bread
    • Grilled veggies and 1 ounce of cheese on a croissant
  2. True or False. The ultimate heart-smart goal is a fat-free eating plan.
  3. True or False. 3 ounces of trimmed, lean pork tenderloin have about the same amount of fat as 3 ounces of skinless chicken breast.
  4. Which of the following adds the least  amount of fat to your Italian bread: 1 teaspoon of…?
    • garlic butter
    • herbed margarine
    • olive oil for dipping
    • All the above have the same amount
  5. 5. Which breakfast contains the least  amount of fat?
    • 1 scrambled egg, 1 slice buttered toast, half a grapefruit
    • 1 large blueberry muffin, low-fat yogurt, berries
    • 1 medium pancake with syrup, 1 slice Canadian bacon, juice

 

Now, lets’ see what you know.

  1. A. It’s not the veggie or the tuna sandwich! The barbecued pork loin sandwich comes in with 8 fat grams. Compare that to the tuna salad sandwich at 22 fat grams and the veggie-cheese croissant with at least 21 fat grams. Tuna (typically low in fat) gets a fat boost with added mayonnaise. Cheese, with 9 fat grams, and the croissant, with 12 fat grams, make a veggie sandwich higher in fat than you may think.
  2. False. With our low-fat obsession, it’s easy to forget: Fat is an essential nutrient. You need some for energy and other body functions, such as transporting the vitamins A, D, E and K, producing hormones, and keeping your skin healthy. A zero-fat gram diet simply isn’t healthful — and is certainly not an enjoyable way of eating.
  3. True. Both pork tenderloins and skinless chicken breasts are fat “lightweights.” Pork tenderloin has only 1 more gram of fat than skinless chicken breast. A skinless chicken thigh contains 5 more grams of fat per 3 ounces than the pork tenderloin (both prepared by roasting).
  4. D. There’s little difference! All three have about 4 fat grams per teaspoon. The main difference is the amount of saturated fat. Butter is highly saturated and olive oil is mostly monounsaturated fat. Soft-tub margarine is less saturated than stick margarine.
  5. C. Unless it’s low-fat, a muffin can supply a lot of fat, especially if it’s a large one! Both the muffin and the scrambled egg breakfasts supply 10 fat grams, compared with 5 fat grams in the pancake breakfast. Canadian bacon is a good lean breakfast meat choice.

 

Score one point for each correct answer.

If you scored…
5 points: Congratulations! You are already pretty savvy about fat.
3 or 4 points: Good job! You’ve got some fat facts under your belt. A few more can help you trim your way to even better health.
2 points or less: Don’t despair! It is easy to become more fat savvy. For the lean advantage, learn to cut fat, not taste.