You may have noticed a new addition – trans fat content – to the Nutrition Facts label on some of the foods you buy. By January 1, 2006, all food manufacturers will be required by the Food and Drug Administration to list trans fat on Nutrition Facts and some Supplement Facts packaging panels.

Scientific evidence shows that eating saturated fat, trans fat, and dietary cholesterol raises LDL (or “bad”) cholesterol levels. This increases your risk of heart disease.

What is Trans Fat?

The majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. Trans fat is made when manufacturers add hydrogen to vegetable oil – a process called hydrogenation. Hydrogenation increases the shelf life and stabilized the flavor of foods with these fats. Foods that contain trans fat include vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils.

Are All Fats the Same?

No. Fat is a major source of energy for the body and aids in the absorption of vitamins A, E, E, and K, and carotenoids. When eaten in moderation, fat is important for proper growth, development, and maintenance of good health. Fats are an especially important source of calories and nutrients for infants and toddlers.

Unsaturated fats, such as monounsaturated and polyunsaturated fats, do not raise the LDL cholesterol and are beneficial to good health when eaten in moderation.

With the addition of trans fat to the Nutrition Facts label, you will be able to make healthier food choices.

Practical Tips of Fats Consumption

Check the Nutrition Facts panel and choose foods with lower combined saturated and trans fat and lower in cholesterol. For saturated fats, 5% or less of Daily Value is low, while 20% or more of Daily Value is high. There is no Daily Value for trans fat.

Choose alternative fats. Replace saturated and trans fats in your diet with mono- and polyunsaturated fats. These fats do not raise LDL and are healthy when eaten in moderation. Sources of monounsaturated fats include olive and canola oils. Sources of polyunsaturated fats include soybean oil, corn oil, sunflower oil, and foods like nuts and fish.

Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) more often because the amounts of saturated fat, trans fat, and cholesterol are lower than the amounts in solid shortenings, hard margarines, and animal fats, including butter.

Consider Fish. Most fish are lower in saturated fats than meat. Some fish, such as mackerel, sardines, and salmon, contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease.

Choose lean meats, such as poultry (without skin, not fried), lean beef and pork (trim visible fat, not fried).

Ask before you order when eating out. Ask what fats are being used to prepare your foods.

Watch calories. Fats contain 9 calories per gram compared to 4 calories per gram for carbohydrates and protein.

Source: FDA Center for Food Safety and Applied Nutrition, www.cfsan.fda.gov