What are Trans Fats? Examples include: Reducing Trans Fat in My Diet Trans fat (also known as partially hydrogenated • crackers, cookies, cakes, frozen pies Limiting trans fats in your diet is an important oil) is a type of man-made fat that helps certain • snack foods and deep fried foods step in a healthy diet. It is recommended that foods stay fresh on the shelf longer and taste • frozen pizza adults consume no more than one third of their better. They can be found in food products we • vegetable shortening and stick margarines calories from fat to reduce their risk of eat on a daily basis. • refrigerated dough products developing chronic disease, such as heart disease. However, it is advised to keep your Trans Fat and My Health Trans fats can have an effect on your health - 1. Choose products that have especially your heart health. If you eat high monounsaturated fat (canola and olive oil) and amounts of trans-fats you are at risk for: polyunsaturated fat (soybean, corn and • Raising your “bad” cholesterol levels sunflower oil) in recipes that call for fat. • Lower your “good” cholesterol levels 2. Eat a balanced diet rich in fruits, vegetables, whole grains, lean sources of protein, and low- Where Are Trans Fats Found? fat or fat-free dairy products. There are two sources of trans fat: 3. Read the nutrition facts label before 1. Natural - this type of trans fat is produced in purchasing or consuming processed foods. the stomach of some animals. We consume Choose products with 0 grams trans fat and no small amounts of trans fat when we eat animal partially hydrogenated oil. products - such as meat and dairy. 2. Man-made - this type of trans fat is created Increasing your “bad” cholesterol, puts you at a when hydrogen is added to vegetable oil (called higher risk for: hydrogenation), which makes oil solid at room • Developing heart disease temperature. Partially hydrogenated oils are • Having a stroke used to improve shelf life, texture and flavor in • Developing Type 2 Diabetes foods. consumption of trans fats as low as possible. Trans Fat in Your Food Face the Fats: If you have any questions feel free to contact your dietitian: Janell (202)269-6885 Laura (202)269-6879 Trans Fat and Your Health Brandy (202)269-6876 Read the Nutrition Facts label on packaged foods to see if there are any trans fats in that Brittany (202)269-6887 product. Try to choose foods with 0 grams trans fat. Make sure to also read the “Ingredient List” to see if there are any “partially hydrogenated oils” in that product. • When the Nutrition Facts panel says the food contains “0 g” of trans fat, it means the food contains less than 0.5 grams of trans fat per serving. • Your food delivery service is in the process of eliminating trans When a food contains “0 g” of trans fat, fat in your meals and but includes “partially hydrogenated oil” groceries. Learn why?! in the ingredient list, it means the food contains less than 0.5 grams of trans fat per serving.