What are Trans Fats?
Examples include:
Reducing Trans Fat in My Diet
Trans fat (also known as partially hydrogenated
•
crackers, cookies, cakes, frozen pies
Limiting trans fats in your diet is an important
oil) is a type of man-made fat that helps certain
•
snack foods and deep fried foods
step in a healthy diet. It is recommended that
foods stay fresh on the shelf longer and taste
•
frozen pizza
adults consume no more than one third of their
better. They can be found in food products we
•
vegetable shortening and stick margarines
calories from fat to reduce their risk of
eat on a daily basis.
•
refrigerated dough products
developing chronic disease, such as heart
disease. However, it is advised to keep your
Trans Fat and My Health
Trans fats can have an effect on your health -
1. Choose products that have
especially your heart health. If you eat high
monounsaturated fat (canola and olive oil) and
amounts of trans-fats you are at risk for:
polyunsaturated fat (soybean, corn and
• Raising your “bad” cholesterol levels
sunflower oil) in recipes that call for fat.
• Lower your “good” cholesterol levels
2. Eat a balanced diet rich in fruits, vegetables,
whole grains, lean sources of protein, and low-
Where Are Trans Fats Found?
fat or fat-free dairy products.
There are two sources of trans fat:
3. Read the nutrition facts label before
1. Natural - this type of trans fat is produced in
purchasing or consuming processed foods.
the stomach of some animals. We consume
Choose products with 0 grams trans fat and no
small amounts of trans fat when we eat animal
partially hydrogenated oil.
products - such as meat and dairy.
2. Man-made - this type of trans fat is created
Increasing your “bad” cholesterol, puts you at a
when hydrogen is added to vegetable oil (called
higher risk for:
hydrogenation), which makes oil solid at room
• Developing heart disease
temperature. Partially hydrogenated oils are
• Having a stroke
used to improve shelf life, texture and flavor in
• Developing Type 2 Diabetes
foods.
consumption of trans fats as low as possible.
Trans Fat in Your Food
Face the Fats:
If you have any questions feel
free to contact your dietitian:
Janell
(202)269-6885
Laura
(202)269-6879
Trans Fat
and Your Health
Brandy (202)269-6876
Read the Nutrition Facts label on packaged
foods to see if there are any trans fats in that
Brittany (202)269-6887
product. Try to choose foods with 0 grams trans
fat. Make sure to also read the “Ingredient List”
to see if there are any “partially hydrogenated
oils” in that product.
•
When the Nutrition Facts panel says the
food contains “0 g” of trans fat, it means
the food contains less than 0.5 grams of
trans fat per serving.
•
Your food delivery service is in
the process of eliminating trans
When a food contains “0 g” of trans fat,
fat in your meals and
but includes “partially hydrogenated oil”
groceries. Learn why?!
in the ingredient list, it means the food
contains less than 0.5 grams of trans fat
per serving.