Eating Smart

By Sherry Munoz

Since it is February and the month is associated with hearts, I thought it would be appropriate to talk a bit about heart health. We all know that by exercising, not smoking and eating healthy we can take better care of our hearts. However, recent studies show that as part of eating healthy we must cut out trans fats from our diets, as they appear to be the least healthy of all the types of fats we eat.

What exactly is a "trans fat?" Trans fats are created when hydrogen is added to liquid oils to make them solid at room temperature. This extends shelf life, acts as a preservative, makes foods less prone to rancidity and also enhances texture and flavor. These fats are called "partially hydrogenated" or "hydrogenated" and are used in foods such as commercial baked goods, margarines, peanut butters, frozen and processed foods and fast food french fries, to name just a few. These are the fats that New York City has banned from being served in any restaurant within the city limits. There is talk that there may be further bans across the country.

These fats are not digested or absorbed by our body the way other fats are and have been shown to help our bodies pack on the pounds, raise cholesterol levels and increase heart disease. Studies show our bodies can handle very little of these fats, therefore there is no safe intake of trans fats. The 2005 Food Guide Pyramid suggests limiting trans fat consumption, but does not give a recommended amount. The American Heart Association suggests limiting intake to 1 percent of total daily caloric intake. For a person on a 2,000-calorie intake, that equates to only 2 grams per day. A small order of McDonald's french fries contains 3.5 grams. Not much room to pick and choose your trans fat intake, is there?

Since the U.S. Food and Drug Administration mandated that trans fats be shown on food labels, many food manufacturers have made it a point to alleviate all trans fats from their products. Those whose products still contain these fats are working on finding recipes that still taste great yet don't contain the harmful trans fats. If a particular food contains less than 0.5 grams of trans fats, it can show 0 grams of trans fats on the label. Be wary of products that say they have no trans fats. Dig deeper by looking at the ingredient list for the words "partially hydrogenated" or "hydrogenated." because this indicates the presence of trans fats.

Also, look at the serving size. Food manufacturers will often decrease a serving size of a food in order to be able to show zero this and zero that on the label. If the serving size seems unreasonably small, or you know you'll be eating way more than one serving amount, figure you'll end up most likely eating several grams of trans fats if it is an ingredient.

Awareness is a key to healthier eating and making better food choices, and bringing out trans fats for the diet culprits they are is great. However, the bigger picture may be that people in general just plain eat too much and don't move enough. That is adding to the obesity and heart disease epidemic perhaps even more than our intake of trans fats. And while awareness and food labeling requirements are a step in the right direction to make food manufacturers and restaurants creative in the ways they process and prepare their foods, I am not sure banning trans fats is the answer.

I fear other foods and beverages will be next. We are all responsible, ultimately, for what and how much we choose to put in our mouths and do to our bodies. If we are fully aware of these risks, there is no one else to blame. By being fully aware of the dangers that trans fats pose to our health, we can become more savvy food shoppers and eaters, and if we refuse to purchase food items that contain trans fats, the message will come across loud and clear to the food industry.

So many products have already been transformed into trans-fat-free versions with very little, if any, difference in taste, texture and quality. These have shown there is no reason for trans fats to be included in the ingredient list of any food. Until the world is completely trans fat free, look closely at what you purchase and ask at your favorite restaurants if the food you eat contain trans fats. For your heart and health's sake, bypass those that do.

Sherry Munoz is a registered dietitian at Banner Churchill Community Hospital. Your nutrition questions are welcome. Send questions to Sherry Munoz, R.D., C.D.E., in care of this newspaper.