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Healthy fast food and trans fats

Also you may remember the story from a couple of weeks ago where I mentioned that Kentucky Fried Chicken is going to be dropping trans fats from their cooking process

So again, how do we avoid trans fats? I have looked around and found the following recommendations:

Basically, trans fat is made when manufacturers add hydrogen to vegetable oil–a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.

Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in some animal-based foods.

Trans fat, like saturated fat and dietary cholesterol, raises the LDL cholesterol that increases your risk for CHD. Americans consume on average 4 to 5 times as much saturated fat as trans fat in their diets.

Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly.

Check the Nutrition Facts panel to compare foods because the serving sizes are generally consistent in similar types of foods

foods lower in saturated fat, trans fat, and cholesterol. For saturated fat and cholesterol, keep in mind that 5 percent of the Daily Value (%DV) or less is low and 20 percent or more is high. (There is no %DV for trans fat.)

Replace saturated and trans fats in your diet with monounsaturated and polyunsaturated fats. These fats do not raise LDL cholesterol levels and have health benefits when eaten in moderation. Sources of monounsaturated fats include olive and canola oils.Sources of polyunsaturated fats include soybean oil, corn oil, sunflower oil and foods like nuts.

Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) more often because the combined amount of saturated fat and trans fat is lower than the amount in solid shortenings, hard margarines, and animal fats, including butter.

Consider fish. Most fish are lower in saturated fat than meat. Some fish, such as mackerel, sardines, and salmon, contain omega-3 fatty acids, which are being studied to determine if they offer protection against heart disease.

Choose lean meats, such as poultry without the skin and not fried and lean beef and pork, not fried, with visible fat trimmed.

Ask before you order when eating out. A good tip to remember is to ask which fats are being used in the preparation of your food when eating or ordering out.

Limit foods high in cholesterol such as liver and other organ meats, egg yolks, and full-fat dairy products, like whole milk.

Choose foods low in saturated fat such as fat free or 1% dairy products, lean meats, fish, skinless poultry, whole grain foods, and fruits and vegetables.

I have covered trans fats before in the following articles:
Fats in your diet
Low fat eating does not always reduce health risks
Seven foods never to eat
12 tips for healthier eating
Food labeling lies

1. Bob Ritchie says

   November 25, 2009 at 4:11 am

   Does Wendy’s Fast Food require long sleeve protective clothing while cooking? If not why not?

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Eat 5 fruits and vegetables a day

By putting something of every color on your plate or in your lunch bag, you are more likely to eat the 5 to 9 recommended servings of vegetables and fruit every day. Just think:

• 1 cup of dark, leafy GREENS
• ½ cup of RED tomatoes
• ½ cup of YELLOW peppers
• 6 oz. ORANGE juice
• ½ cup of BLUEberries.

And you have 5 A Day! It’s quite simple when you Sample the Spectrum.

The more reds, oranges, greens, yellows, and blues you see on the plate, the more health promoting properties you are also getting from your vegetable and fruit choices.

Nutrition research shows that colorful vegetables and fruit contain essential vitamins, minerals, fiber, and phytochemicals that your body needs to promote health and help you feel great. Here are the specifics…

Reds Vegetables

When you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant called lycopene.

Lycopene is found in tomatoes, red and pink grapefruit, watermelon, papaya and guava.

Diets rich in lycopene are being studied for their ability to fight heart disease and some cancers.

Greens Vegetables

Do you know why this color is so essential to your diet? Not only do green vegetables look great and taste wonderful, but they are rich in the phytochemicals that keep you healthy.

For example, the carotenoids lutein and zeaxanthin that are found in spinach, collards, kale and broccoli have antioxidant properties and are being studied for their ability to protect your eyes by keeping your retina strong.

Also, research is being done on cruciferous vegetables like cabbage, Brussels sprouts, cauliflower, kale, and turnips to see if they may reduce the risk of cancerous tumors! Greens are also loaded with essential vitamins (folate), minerals, and fiber.

Orange and Yellow Vegetables

Orange, the color of a blazing sun, is a must have in your daily diet. Orange vegetables and fruits like sweet potatoes, mangos, carrots, and apricots, contain beta-carotene.

This carotenoid is a natural antioxidant that is being studied for its role in enhancing the immune system. In addition to being touted as a powerful health-protector, the orange group is rich in Vitamin C.

Folate, most often found in leafy greens, is also found in orange fruits and vegetables, and is a B vitamin that may help prevent some birth defects and reduce your risk of heart disease. With a chemical make-up this good, make the orange group always a part of your 5 to 9 a day.

Bright yellows have many of the same perks as the orange groups: high in essential vitamins and carotenoids.

Pineapple, for example, is rich with Vitamin C, manganese, and the natural enzyme, bromelain. Additionally, corn and pears are high in fiber.

Yellow fruits and vegetables belong to many different families, but they all share the common bond of being health enhancing with great taste. Go for the gold!

Blue and Purples Vegetables

Blues and purples not only add beautiful shades of tranquility and richness to your plate, they add health-enhancing flavonoids, phytochemicals, and antioxidants.

Anthocyanins, a phytochemical, are pigments responsible for the blue color in vegetables and fruits, and are being studied for their role in the body’s defense of harmful carcinogens.

Blue and purple produce have many different nutrients including, lutein, zeaxanthin, resveratrol, Vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Many of these nutrients are also found in red fruits and vegetables as well.

Try these blue and purple vegetables: Eggplant, Cabbage, Endive, Asparagus, Carrots

Blueberries, in particular, are rich in Vitamin C and folic acid and high in fiber and potassium.

White Vegetables

Vegetables from the onion family, which include garlic, chives, scallions, leeks, and any variety of onion, contain the phytochemical allicin. Research is being conducted on

Allicin to learn how it may help lower cholesterol and blood pressure and increase the body’s ability to fight infections.

Indoles and sulfaforaphanes, phytochemicals in cruciferous vegetables like cauliflower, for how they may inhibit cancer growth.

Polyphenols, another important phytochemical in pears and green grapes for how they may reduce the risk of certain cancers.

Savor the Spectrum of Color All Year Long

There is color in every season. When it comes to your health, you’ll fare best with a multi-colored diet.

Lycopene is a powerful antioxidant, which means that, among nutrients, it has a greater-than-average ability to “quench” free radicals that cause damage to cells.

Excessive free radical damage has been implicated in the development of heart disease, Alzheimer’s disease and many cancers, as well as accelerated aging

Although phytonutrients aren’t essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly.

More than 25,000 phytonutrients are found in plant foods.

Flavonoids are important antioxidants, and promote several health effects. Aside from antioxidant activity, these molecules provide the following beneficial effects:

• Anti-viral
• Anti-cancer
• Anti-inflammatory
• Anti-allergic

One flavonoid called quercetin can help to alleviate eczema, sinusitis, asthma, and hay fever. Some studies have shown that flavonoid intake is inversely related to heart disease, with these molecules inhibiting the oxidation of low-density lipoproteins and therefore reducing the risk of atherosclerosis developing.

By putting something of every color on your plate or in your lunch bag, you are more likely to eat the recommended 5 to 9 servings of vegetables and fruits every day.

Think color: 1 cup of dark, leafy salad GREENS with WHITE onions sprinkled on top, ½ cup of RED tomatoes, ½ cup of YELLOW pineapple chunks, 6 oz. ORANGE juice and ½ cup of BLUEberries. Delicious and healthy!

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