Monday, June 19, 2006
I'm just beginning to learn about Trans-fat, from what I have read it's pretty nasty.
Below are some great, (but obvious) tips to be have a heathly heart and body:
_Limiting saturated fats to no more than 7 percent of daily calories, down from the 10 percent formerly recommended and the 11 percent most Americans consume. Saturated fats are in meat and dairy products, and in coconut and palm oil.
_Getting at least half an hour of exercise a day.
_Eating fruits and vegetables (not fruit juices) that are deep in color, such as spinach, carrots, peaches and berries.
_Choosing whole-grain, high-fiber foods.
_Eating fish, especially oily fish like salmon and trout, at least twice a week. (Children and pregnant women should follow federal guidelines for avoiding mercury in fish.)
_Choosing lean meats and trying vegetable alternatives.
_Consuming fat-free and 1 percent fat milk and other dairy products.
_Minimizing calories from beverages and avoiding ones with added sugars.
_Adding little or no salt to foods.
_Drinking alcohol in moderation.
Trans fat (also called trans fatty acids) is formed when liquid vegetable oils go through a chemical process called hydrogenation, in which hydrogen is added to make the oils more solid. Hydrogenated vegetable fats are used by food processors because they allow longer shelf-life and give food desirable taste, shape, and texture.
The majority of trans fat can be found in shortenings, stick (or hard) margarine, cookies, crackers, snack foods, fried foods (including fried fast food), doughnuts, pastries, baked goods, and other processed foods made with or fried in partially hydrogenated oils. Some trans fat is found naturally in small amounts in various meat and dairy products. The FDA estimates that the average daily intake of trans fat in the U.S. population is about 5.8 grams or 2.6 percent of calories per day for individuals 20 years of age and older.