Small amounts of naturally occurring trans fats can be found in some foods such as dairy products, beef and lamb, and some oils. Trans fats can increase your risk of heart disease. The food industry was given several years to voluntarily remove trans fats from products. Although levels decreased, many foods still contained trans fats before the ban was put in place.
Certain categories of foods such as baked goods, dairy-free cheeses, frosting, coffee whiteners, lard or shortening, cookies, biscuits, scones and refrigerated doughs do not meet the voluntary targets for trans fats.
Some of these foods are consumed more often by children and other vulnerable populations. Only a ban will ensure that all industrially produced trans fats are effectively removed from the Canadian food supply. This new measure does not alter the basic advice on eating well. How Much you can eat. Your body does not need trans fat.
So you should eat as little as possible. For someone with a 2, calorie a day diet, this is about 20 calories or 2 grams per day. Reading Nutrition Labels. Check the total fat in 1 serving. Look closely at the amount of trans fat in a serving.
Look for the words "partially hydrogenated" in the ingredient list. It means oils have been turned to solids and trans fats. Manufacturers can show 0 grams of trans fat if there are less than 5 grams per serving; often a small serving size shows 0 grams of trans fat, but it still might be in there. If there are multiple servings in a package, then the whole package may contain several grams of trans fat. When tracking trans fat, make sure you count the number of servings you eat in 1 sitting.
Many fast food restaurants use solid oils with trans fat for frying. Often they provide nutrition information on their menus. If you do not see it posted, ask your server.
You also may be able to find it on the restaurant's website. Making Healthy Food Choices. Note that these foods are often low in nutrients and have extra calories from sugar: Cookies, pies, cakes, biscuits, sweet rolls, and donuts Breads and crackers Frozen foods, such as frozen dinners, pizza, ice cream, frozen yogurt, milk shakes, and pudding Snack foods Fast food Solid fats, such as shortening and margarine Nondairy creamer Not all packaged foods have trans fats.
Here is how to get started: Use safflower or olive oil instead of butter, shortening, and other solid fats. Switch from solid margarine to soft margarine.
Ask what type of fats foods are cooked in when you eat out at restaurants. Avoid fried, packaged, and processed foods. Replace meats with skinless chicken or fish a few days a week. Accessed Jan. Heart-healthy lifestyle changes.
National Heart, Lung, and Blood Institute. Islam MA, et al. Trans fatty acids and lipid profile: A serious risk factor to cardiovascular disease, cancer and diabetes. Good vs. See also After a flood, are food and medicines safe to use? Arcus senilis: A sign of high cholesterol? Get moving Cholesterol concerns? Lose excess pounds Cholesterol level: Can it be too low?
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