Trans Fats
What is trans fat?
Trans fat (also known as trans fatty acids) is a specific type of fat formed by heating liquid vegetable oil in the presence of hydrogen. This process is called hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature. For example, a spreadable tub of margarine is less hydrogenated and so has fewer trans fats that a stick of margarine. Hydrogenation increases the shelf life and flavor stability of foods containing these fats. Trans fats behave much like saturated fats in promoting the development of heart disease.
Should we be concerned about the trans fats in children’s diets?
A small amount of trans fat is found naturally and primarily in small amounts in milk and animal fats. Most trans fats are man-made during the process of hydrogenation. The amount of trans fats Americans consume is relatively small, but studies suggest that trans fats, like saturated fats, increase blood levels of the LDL cholesterol and decrease levels of good HDL cholesterol. This suggests that trans fats should be consumed with at least as much caution as saturated fats.
What kind of fats and oils should we choose?
Unsaturated fats (monounsaturated and polyunsaturated) are beneficial when consumed in moderation, saturated fat and trans fat are not. It is advisable to choose foods low in both saturated and trans fats as part of a healthful diet.
· Make oils that are high in monounsaturated fat, such as canola, peanut and olive oil your first choice.
· Polyunsaturated fats are also a good choice. These include soybean, corn, and safflower oils.
· Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) more often because the combined amount of saturated and trans fats is lower than the amount in solid shortenings, hard margarines, and animal fats, including butter.
· Avoid hydrogenated vegetable oils.
· Choose foods low in saturated fat such as fat free or 1% dairy products, lean meats, fish, skinless poultry, whole grain foods, and fruit and vegetables.
HELP! What should I choose?
Roxy’s offers many foods to help you choose a nutritionally balanced meal or snack. Below are just a few foods from each of the food groups to help you make a wise choice.
· Breads and Grains: Oatmeal Raisin Cookie Dough, Whole Grain Pizza, PhysEdible Baked Animal Crackers, Low Fat French Toast Sticks and Graham Crackers.
· Vegetables: Oven Roasted Potatoes and all frozen vegetables.
· Fruits: Sherbet Cups, Frozen Orange Fruit Cups, and all fruits packed in light syrup.
· Meat and Meat Substitutes: Beef Crumbles used in a variety of dishes, Cod Fillets, Salmon Chuncks, Yoplait Yogurts, Jennie-O Sliced Turkey and Stella String Cheese.
Lowfat and skim milk is recommended for children over age 2.
You can make a difference
Cathy Johnson, MLFCCA Nutritionist
