The Communicator - Febuary 2005
13
Although trans fats exist in small amounts in animal products, of greater concern are those hiding in
processed foods. They're abundant in cookies, crackers, chips, cakes and margarine, foods that contribute
75 percent of the trans fats in a typical U.S. diet.
How to Avoid Trans Fats
Look before you buy. "Always look for the words `partially hydrogenated' on the ingredient list" of any
food, says Severson. "That tells you the product has trans fats. How much depends on how high up on
the list the words are and how big a serving you have." If `partially hydrogenated' appears at or near the
top of the list, pick an alternative that uses nonhydrogenated oils, such as canola or olive.
Watch what you eat. Fried foods are trans fat troves; a typical doughnut harbors 3.2 trans fat grams,
and a large order of fries serves up a whopping 6.8 grams. And keep in mind that restaurants may be
frying up more than the spuds; ask how chicken, breaded zucchini, fish, breakfast foods and tortillas are
prepared before ordering them. Because of increased awareness (and thanks to customers who speak
up), many eateries are now frying with 100 percent corn oil, a trans fat-free, polyunsaturated oil.
Use all fats sparingly. By moderating total fat intake, you'll automatically reduce trans fats. The American
Heart Association recommends a daily total fat intake of 5 to 8 teaspoons (25 to 40 grams), with the
focus on good-fat sources such as nuts, fish, olive and canola oils, avocados and flax or hemp seed, and no
more than 10 percent of total calories from saturated and trans fats.
(continued from previous page)
Copyright Delicious Living. Used by permission. All rights reserved.
I'm completely in favor of
the separation of Church
and State. My idea is that
these two institutions screw
us up enough on their own,
so both of them together is
certain death.
- George Carlin
5701 North High St. Suite 106
Worthington, Ohio 43085
Gary H. Miller
Relief from Stress and Pain, Myofacial, Sports Massage,
Swedish Massage, On-Site Chair and Full Body Massage
Healing Haven