Download Foods High in Trans Fat

Nutrition Newsletter
June 2009
What are trans fats?
Trans fat (also known as trans fatty acids) is a specific type of fat formed when liquid oils are made into solid fats like
shortening and hard margarine. However, a small amount of trans fat is found naturally, primarily in some animal-based
foods.
Foods High in Trans Fat
4.2g/tbsp
14.5g/med size order
5g/piece
1.9g/piece
Why trans fat is bad for our health?
trans fat intake LDL (bad cholesterol) risk of Coronary Heart Disease
Ways to Spot the amount of trans fat in food:
-
Read the nutrition food label and see if it contains any trans fat
Read the ingredient list on the food packaging and look if it contains any “partially hydrogenated vegetable oil”
Choose vegetable oils (except coconut & palm kernel oils) and soft margarines (liquid,tub or spray) more often because
the combined amount of saturated and trans fat is lower than the amount in solid shortenings, hard margarines, and
animal fats, including butter
Comparing Different Types of Cooking Oil:
Types of Oil
Mono-Unsaturated Fat
Saturated Fat
Poly-Unsaturated Fat
Olive Oil
74%
14%
8%
Canola Oil
59%
7%
30%
Peanut Oil
46%
17%
32%
Corn Oil
24%
13%
59%
Butter
29%
62%
4%
Lard
45%
39%
11%
Oils that are high in Mono-Unsaturated
Fat can help to bad cholesterol
(LDL) without lowering good
cholesterol (HDL)
Oils that are high in Poly-Unsaturated
Fat will both good & bad
cholesterol, however they can tolerate
high heat and suitable for frying foods
Cooking olive oil with high heat will not
change its health benefits but the
flavor of the oil will change
Source：USDA Standard Reference Database
Eat Well During Exam
Carbohydrates & protein are the most important food for brain function
It is very important to have a light breakfast daily to give your brain function a boost
For pre-exam meal, have foods containing these two components such as whole grain
cereal with milk, whole wheat toast with eggs, whole wheat toast with peanut butter etc
Beware that your pre-exam meal should not be too large. A heavy meal can cause
tiredness as your digestive system needs blood flow to aid in digestion & absorption of
nutrients
Keep snacking every two hours to maintain your blood sugar level. Have light snack
such as fruits, yogurt or whole wheat crackers instead of high fat chips or cookies as they may slow down your
digestion
Keep yourself hydrated and avoid having excessive caffeine (more than 400mg/day) choose water, 100% fruit juice or
low fat milk more often