TRANS FATS

HUM-FNW-4:Evaluate nutritional information in relation to wellness for individuals and families.

4.5:Determine the allowable amount of trans fats in foods.

• Trans Fat Formed During Food Processing – Created when hydrogen is added to vegetable oil (Hydrogenation) to make it more solid.– Used to improve texture, shelf life

and flavor stability of foods – “Partially Hydrogenated Oils” Look

for this on packaging

• Trans Fats Formed Naturally – Produced in the gut of some grazing animals– Small quantities of trans fats can be

found in animal products like milk, milk products and meat.

TWO

SOURCES OF

TRANS FATS

AKA: Trans Fatty Acids

TRANS FATS &

CHOLESTEROL

HDL-Good Cholesterol• Lowers your HDL

• May do more unknown damage not yet researched.

LDL – Bad Cholesterol• Raises your LDL • Increases the risk of

– Heart Disease– Stroke– Also associated with a higher

risk of developing type 2 diabetes.

PURPOSE OF TRANS FATS &

FOODS THAT CONTAIN TRANS

FATS

Why Do Companies Use Trans Fats?

• Inexpensive to produce• Long Lasting• Gives foods a desirable

taste and texture. • Trans fats oils can be used

many times in commercial fryers. (Fried Foods)

What are some food examples for non-natural occurring trans fat foods?

• Fried Foods (French fries & doughnuts)

• Baked Goods (pastries, pie crusts, biscuits, pizza dough, cookies, crackers)

• Stick Margarines• Shortenings• Frozen Pizza• Coffee Creamer• Ready to use frostings• Pre mixed cake mixes &

pancake mixes• Chips• Microwave Popcorn• Frozen Dinners

• Small Amounts occur naturally in things like…– Meat • Beef• Lamb

– Dairy Products– Butter Fat

It isn’t clear in research if the naturally occurring trans fats have the same negative affects to the body as the industrially manufactured ones.

NATURALLY

OCCURRING

TRANS FATS

Given the amount of naturally occurring trans fats a person consumes in one day it doesn’t leave much room for added trans fats from industrially manufactured foods.

See Chart Below

HOW MUCH

TRANS FAT

SHOULD I EAT

EACH DAY?

Total Calories In Diet Allowable Grams of Trans Fats

2,000 About 2g

1,500 About 1.5g

1,200 Slightly More Than 1

HOW CAN YOU

AVOID TRANS

FATS?

• Trans Fats have NO Percent Daily Value (%DV)

• Check Food Labels for “Partially Hydrogenated Oils”

• Facts Labels can state “0 Trans Fats” if it contains less than .5g of Trans Fat per serving.

Being a Smart Consumer

Food Choices & Preparation

Methods• Choose low fat foods like

whole grains, fruit and vegetables

• Eat more seafood in place of meat & poultry

• Eat Healthy Fats (walnuts , avocado, olives &almonds)

• Bake, Steam, Grill or Broil instead of frying.

• Cook & bake with vegetable oils– NOT Solid Fats like

• Shortenings• Butter• Lard