| Get With the Program! Basics |
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| The healthiest vegetables are always green. Greens are undoubtedly healthy, but vegetables and fruits in other colors—red, orange, yellow, blue, and purple—all bring different nutrients to the table. You’ll get the most antioxidants, vitamins and minerals if you keep your plate colorful. |
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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, that 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 var 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. Click here for a Snaking Chart.
• 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.
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