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EAT TO LIVE EXPERT ADVICE Not all fats are created equally Q: Some cereals that carry the American Heart Association's seal list trans fat on the ingredients label. Are they truly healthy? A: Certain good-for-your-heart foods that qualify for the American Heart Association seal of approval are not trans-free. But they're not loaded with trans or any other fat, either: AHA-labeled products cannot contain more than 3 grams of total fat - including trans fat - per serving. "Our certification helps consumers quickly and reliably identify foods that are low in fat and cholesterol," says Kim Stitzel, a registered dietitian and the AHA's science and medicine adviser. "It's our recommendation that people keep all saturated and trans fat intake under 10 percent of their total daily calories." It may not be possible to eliminate trans fat from your diet, but you can minimize it. Stick to the suggested serving sizes of packaged food, avoid vegetable oil, limit your intake of fats and healthy oils like olive or canola to about 5 to 8 teaspoons, and avoid junk food such as commercial baked goods. Just remember to weigh the good and bad in your choices. "It can be OK to sometimes eat a little trans fat, especially if the food has other benefits," says Wendy Hess, registered dietitian and a nutrition consultant in Burlington, Vt. "For instance, a whole grain cereal with some trans fat also provides fiber, vitamins and other nutrients." - Rodale Copyright 2006. All rights reserved by New York Times Syndication Sales Corp. This material may not be published, broadcast or redistributed in any manner. For health benefits, stick to natural peanut butter Q: Can I get heart-healthy-fat benefits from low-fat peanut butter? A: Stick with regular peanut butter if you're looking to shrink your chances of heart disease. Reduced-fat varieties have about a third less of the LDL- cholesterol-lowering fat per serving, says Jo Ann Carson, Ph.D., a professor of clinical nutrition at the University of Texas Southwestern medical center. Upgrade to natural brands that are made of just peanuts and salt. These have the highest levels of monounsaturated fat, especially brands in which the pure peanut oil settles near the top of the jar. Stir in the liquid when you open the jar, then store it in the fridge. It'll stay mixed. - Rodale Copyright 2006. All rights reserved by New York Times Syndication Sales Corp. This material may not be published, broadcast or redistributed in any manner. |
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