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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