Navigating the Types of Fat in Our Diet
As consumers, we are bombarded with news about saturated fats, trans fats and unsaturated fats. But remember that fat is not always the enemy. Fats fuel the body and help absorb some vitamins. You want to choose the right amount and the right kind of fat, which means getting most of your daily fat requirements from unsaturated fats found in lean meats, fish, heart-healthy oils and nuts.
The fats to avoid are saturated fats and trans fats, which are found in a lot of kids’ snack foods. Trans fats are popular with food manufacturers because they extend the shelf life of a product. In 2006, the Food and Drug Administration required all food manufacturers using trans fats to disclose the ingredient on their labels. Many major food companies are working hard to remove most trans fats from their products. Until there is full compliance among food manufacturers, it is important to read nutritional labels carefully, especially when purchasing processed foods for your children. As you read labels, look for the words “hydrogenated” or “partially hydrogenated” and try to avoid foods that contain these ingredients. Remember when using low-fat alternatives, look at the sugar content on the label, and avoid products with high-fructose corn syrup. This highly processed sugar is often added to low-fat alternatives to make up for lost taste from the reduced fat.
What are trans fats and saturated fats and what health risks can they cause?
Trans Fats:
These fats are found in margarine, as well as snack foods, baked goods and fried foods. Like saturated fats, trans fats can raise cholesterol and increase the risk of heart disease.
Saturated Fats:
These fats are found in meat and other animal products, such as butter, cheese, and all milk except skim. Saturated fats are also in palm and coconut oils, which are often used in commercial baked goods (the kind you buy at the store). Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease.
Here are some fun snack suggestions to satisfy those after-school hunger pangs:
- Cut-up fruit and veggies, with or without low-fat dip, such as yogurt or hummus
- Baked tortilla chips or pretzels with low-fat bean dip and salsa
- Tortilla roll-ups – spread whole wheat tortillas with low-fat cheese, sliced lean meat, low-fat bean dip, chopped veggies and low-fat salad dressing, or reduced-fat peanut butter and preserves, then roll up
- Frozen bananas or grapes
- Mini pizzas – starting with English muffins, tortillas, or a slice of whole-grain bread, top with a bit of prepared pizza sauce, low-fat cheese and even a few slices of low-fat pepperoni slices, sliced olives or vegetables
- Fruit and cheese kabobs – thread chunks of low-fat cheese with whole strawberries, grapes, apple slices, etc.
If you and your family are reading labels and incorporating healthy fats into your diet, don’t deny your children a treat, such as a cookie or snack bar, from time to time. Having an occasional indulgence in moderation helps ensure they don’t feel deprived and keeps them on track with a healthy meal plan. This goes for parents, too!