Fit in ’14 – Week 5

Week 5 – Limiting Saturated and Trans Fats

Goal for the week:

  • Look for products where the % Daily Value (%DV) of saturated fat is 5% or less. A %DV of 20 or more indicates the product contains a significant amount of saturated fat.
    Note: Find %DV on the Nutrition Facts panel.
  • Avoid products containing trans fat.
    Note: Even if the label says “0 grams trans fat,” the word “partially hydrogenated” found in the ingredients list indicates the product contains trans fats.

Saturated and trans fats have been linked to increasing risk for heart disease, type 2 diabetes and a host of other health problems. Learn to read the Nutrition Facts panel and the ingredients list to be sure you are not getting more than you bargained for. Manufacturers are allowed to claim “0 grams trans fat” if the food contains less than 0.5 grams of trans fat per serving. If partially hydrogenated oils are listed in the ingredients list, then the product is truly not trans-fat free.

Helpful Tips:

  • Frozen pizzas, baked goods, sausage, bacon, hot dogs, ribs, poultry skin, fatty meats, fried foods, butter, margarine and shortening are all sources of saturated fats and trans fats so read labels carefully.
  • Cook with canola, peanut or olive oils.
  • Slip a slice of avocado into your sandwich instead of cheese.
  • Make a sandwich with almond butter or peanut butter instead of bologna.

Nowadays you’ll find a variety of oils from nuts, seeds, fruits and vegetables. Go to Shopping for Oils for more information.

Recipe of the Week: Veggie Stuffed Shells

Join me next week for another healthy habit!

Mary Signature
Mary Snell, MSRD
Director of Nutrition and Wellness
© 2014 Marsh Supermarkets, Inc.