Watkins Product News for You!
February 2005

What the heck are trans fats and why do YOU need to know?

Beginning on January 1, 2006, food manufacturers must begin listing on their products’ labels the amount of trans fat. What are trans fats and why the new rules?

When manufacturers use hydrogenation, a process in which hydrogen is added to vegetable oil to turn it into a more solid fat, the resulting fat is trans fat. Researchers believe that trans fats may even be more artery-clogging than saturated fat (the kind found in animal foods like meat and whole milk). So this labeling requirement is good news!

But in the meantime, watch out for trans fats in the foods you buy now. Hydrogenated fats (the words to look for on the ingredient listing) are often found in margarine, shortening and other non-butter spreads; cake and biscuit packaged mixes; packaged soups, especially soup cups and ramen noodles; convenience foods such as frozen pot pies, pizzas and waffles; commercially baked goods; crackers; chips; many cereals and energy bars; candy; cookies; fried foods; salad dressings and dips; and non-dairy creamers and flavored coffees.

Stumped as to what you can eat? Here are a few tips to help you begin thinking in a non-trans-fat mode.

• Start cooking. Make a big batch of homemade soup or stew over the weekend so you can cut down on frozen foods and fried foods when you’re too busy to cook during the week. And if you’re going to have cake or biscuits, bake them yourself so you can avoid products that contain trans fats.
• Order wisely. Choose broiled or baked foods, lots of vegetables and salads (and always ask for low-fat or fat-free dressing, or just use balsamic vinegar with or without a little olive oil).
• Snack smart. Instead of chips or those crispy crackers you love (shortening is the ingredient that gives the great texture!), go for a cup of homemade soup or a handful of pretzels or nuts like walnuts or almonds. Instead of a chocolate cookie or candy bar, try some fruit -- don’t limit yourself to apples and oranges; go for one of the many more exotic choices like mango, passion fruit, papaya and berries.
• Educate yourself. Labels are still deceptive. "Healthy" or "reduced fat" foods can contain trans fats. Read labels carefully and be aware of what you’re buying and eating.
• Be realistic about your goals. You’re not going to cut out trans fats from your diet completely. But you can cut way down by making smart, healthy choices.

Dutch researchers found that just one month of eating margarine (rich in trans fats) reduces the normal flexibility of arteries by one third.
(Journal Arteriosclerosis, Thrombosis and Vascular Biology,  July, 2001)

Heart-healthy food can feed a fever (football fever, that is)

Super Bowl fever has come along once again. And with football comes the annual tradition of tailgating. This year, consider making your tailgate party fun and healthy by eating heart-healthy snacks while you cheer your favorite team to victory.

“Tailgating often is associated with barbecued wings, fried chicken, potato chips, hamburgers, beer, soft drinks, and other non-healthy foods,” says Palmetto Health Heart & Vascular Hospital registered dietitian Colleen Wracker. “But, there are many healthy choices that are good for you, and just as delicious. There’s no reason why we all can’t eat more healthy during football season.” Wracker suggests making substitutions to foods you traditionally take to a tailgate party. Instead of potato chips, consider the newer baked chips. Replace hamburgers with grilled turkey or veggie burgers. Substitute fast-food fried chicken with baked chicken you cooked in advance.

• “Have lots of healthy finger food available such as raw vegetables, sliced fruit, pretzels and low-fat cheese,” Wracker says. “This helps fill that urge to snack while enjoying your time with friends before the game.” Wracker suggests experimenting with new tailgating menu items, too.
• “Consider grilling portabella mushrooms and serving on whole-wheat buns. Grilled fresh vegetables also are a tasty treat,” she says.
• When preparing food the night before, consider a seven-layer salad instead of potato or macaroni salad. A hero sandwich is another healthy alternative to an all-beef hamburger that can be prepared the night before.
• Also watch your intake of calories from beverages. Regular soft drinks, sweet tea, juices, and alcohol-based beverages can add several hundred calories to your intake. Consider unsweetened drinks or water with lemon.

Whether you’re a fan who tailgates weekly or watches your favorite team from the comfort of your own den, consider taking these steps toward healthier eating. This way, you not only reduce your risk of heart disease, you’re also ahead of the game in the fight against high blood pressure, diabetes and obesity — all risk factors for heart disease.

1. Any deep-fried food is loaded with those artery clogging trans fats (includes potato chips and similar snack foods).
2. Read between the lines of nutrition labels. If you see the word(s) hydrogenated or partially hydrogenated, it means the food contains trans fats.

Our Sources: ediets.com / palmettohealth.org / smartnutritionguide.com