- 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
- True or False. The ultimate heart-smart goal is a fat-free eating plan.
- True or False. 3 ounces of trimmed, lean pork tenderloin have about the same amount of fat as 3 ounces of skinless chicken breast.
- 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. 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.
- 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.
- 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.
- 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).
- 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.
- 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.