Chapter 2. Lipids

Purpose and Goals

Nutrition for a changing world
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You must read each slide, and complete any questions on the slide, in sequence.

Lipids

Photo Credit: Spectral-Design/Shutterstock

Introduction

Fats, or lipids, are a key component of any healthy diet, but it’s important to know if we’re getting too little healthful fat, too much harmful fat, or too much fat in general. In this exercise, you will evaluate your fat intake, break down the various types of fats you consume on an average day, and compare them with the current dietary recommendations.

The activity can be completed using the USDA’s SuperTracker Food Tracker tool or any dietary analysis software. To gather the information needed for this activity, go to the SuperTracker website and enter all the foods you consumed for at least one day. For best results, record your diet for three days. Be sure to carefully enter every food you ate so that the information accurately reflects your diet. If you have not used SuperTracker before, please complete the SuperTracker tutorial activity.

Once you have entered all of your food and beverage choices into the food tracker, select ‘My Reports’ from the navigation bar at the top of the page. You will need to use the Nutrients Report, the Food Groups & Calories Report, and the Food Details Report for this activity.

For more instructions and help using the SuperTracker website, please visit the help page.

2.1 Build Your Grid

Nutrients Average Eaten [br](Calories)
Calories F1
Table
Nutrient Average Eaten [br](% Calories) Average Eaten [br](g)
Linoleic Acid A1 B1
α-Linolenic Acid A2 B2
Table
Fats Average Eaten [br](% Calories)
Total Fat C1
Saturated Fat C2
Polyunsaturated Fat C3
Monounsaturated Fat C4
Table
Fats Average Eaten [br](mg)
Omega-3 - EPA D1
Omega-3 - DHA D2
Cholesterol D3
Table
Food Group Average Eaten [br](Calories)
Empty Calories E1
Solid Fats E2
Table
Food Total Fat [br](% Calories) Saturated Fat [br](% Calories) Monounsaturated Fat [br](% Calories)
Food 1 [text] G1 H1 I1
Food 2 [text] G2 H2 I2
Food 3 [text] G3 H3 I3
Table
Food Polyunsaturated Fat [br](% Calories) Cholesterol [br](mg)
Food 1 [text] J1 K1
Food 2 [text] J2 K2
Food 3 [text] J3 K3
Table

2.2 Analyze Your Intake

Nutrients Average Eaten [br](Calories)
Calories F1
Table
Nutrient Average Eaten [br](% Calories) Average Eaten [br](g)
Linoleic Acid A1 B1
α-Linolenic Acid A2 B2
Table
Fats Average Eaten [br](% Calories)
Total Fat C1
Saturated Fat C2
Polyunsaturated Fat C3
Monounsaturated Fat C4
Table
Fats Average Eaten [br](mg)
Omega-3 - EPA D1
Omega-3 - DHA D2
Cholesterol D3
Table
Food Group Average Eaten [br](Calories)
Empty Calories E1
Solid Fats E2
Table
Food Total Fat [br](% Calories) Saturated Fat [br](% Calories) Monounsaturated Fat [br](% Calories)
Food 1 [text] G1 H1 I1
Food 2 [text] G2 H2 I2
Food 3 [text] G3 H3 I3
Table
Food Polyunsaturated Fat [br](% Calories) Cholesterol [br](mg)
Food 1 [text] J1 K1
Food 2 [text] J2 K2
Food 3 [text] J3 K3
Table

Question 2.1

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Correct.
Incorrect.
Look at your grid above. What percent of your calories came from your total fat? Divide that number by 100 and multiply by your total calories.

Question 2.2

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Correct.
Incorrect.
Refer to your book or to the targets listed on the SuperTracker website to find this answer.

Question 2.3

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Correct.
Incorrect.
Look at your grid above. Was your percent of calories from total fat between 20 and 35%?

Question 2.4

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Correct.
Incorrect.
Refer to your book or to the targets listed on the SuperTracker website to find this answer.

Question 2.5

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Correct.
Incorrect.
Look at your grid above. Was your percent of calories from saturated fat less than 10%?

Question 2.6

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Correct.
Incorrect.
Look at your grid above. Was your percent of calories from monounsaturated fat greater than your percent of calories from saturated fat?

Question 2.7

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Correct.
Incorrect.
Look at your grid above. Was your percent of calories from polyunsaturated fat greater than your percent of calories from saturated fat?

Question 2.8

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Correct.
Incorrect.
Look at your grid above. Was your linoleic acid intake more than 12 grams?

Question 2.9

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Correct.
Incorrect.
Look at your grid above. Was your α-linolenic acid intake more than 1.1 grams?

Question 2.10

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Correct.
Incorrect.
Look at your grid above. How many calories did you consume from solid fats? Divide that number by your empty calories and multiply by 100 to find the percentage.

2.3 End of Activity

Activity results are being submitted...

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