Label Reading

"How can you benefit from this information? When selecting your foods, steer clear of anything that says “hydrogenated,” “fractionally hydrogenated,” or “partially hydrogenated,” and read food labels in the following categories carefully: • cookies, crackers, cakes, muffins, pie crusts, pizza dough, and breads • stick margarines and vegetable shortening • premixed cake mixes, pancake mixes, and drink mixes • fried foods and hard taco shells • snack foods (such as chips), candy, and frozen dinners Choose brands that don’t use trans fats and that are low in saturated fats. One classic cinnamon roll can have 5 grams of trans fat, which is quite high for a single snack. Many packaged foods often have their nutrient contents listed for a very small serving size—much smaller than what people normally consume—which can easily lead you to eat many “servings.” Labeling laws allow foods containing trans fat to be labeled “trans-fat free” if there are fewer than 0.5 grams per serving. This makes it possible to eat too much trans fat when you think you’re not eating any at all because it is labeled trans-fat free. Always review the label for trans fat per serving. Check the ingredient list, especially the first three to four ingredients, for telltale signs of hydrogenated fat such as partially or fractionated hydrogenated oil. The higher up the words “partially hydrogenated oil” are on the list of ingredients, the more trans fat the product contains. Measure out one serving and eat one serving only. An even better choice would be to eat a fruit or vegetable. There are no trans fats and the serving size is more reasonable for similar calories. Fruits and vegetables are packed with water, fiber, and many vitamins, minerals, phytonutrients, and antioxidants. At restaurants be aware that phrases such as “cooked in vegetable oil” might mean hydrogenated vegetable oil, and therefore trans fat."