Prepared by the Advertising Department of the Buffalo News
If you're like me, I've probably glanced at a nutrition label once of twice. I'll normally look to see how many calories or fat grams are in the kinds of foods I eat on a whim rather than a regular basis. And lately, I've noticed an item on the nutrition label that I and most other health conscious people, know very little about: trans fat.
Trans fats can either be natural or artificial. Small amounts of natural trans fats can be found in beef and dairy foods. Artifitial or processed fats are made from a liquid oil. About 80 percent of trans fats in the average American diet come from manmade partially hydogenated vegetable oil. The main reason manufacturers began using trans fats in their products is because they allow for a longer shelf life. Donuts, crackers, cookies and Pop Tarts often have a hight count of trans fats. Some sit-down and most fast food restuarants often use artificial trans fats in many of their menu items, such as French Fries, battered fish, mozzarella sticks, etc.
Acording to Christopher Tybor, an AFAA personal trainer in Buffalo, artificial trans fats should be avoided because they pose a higher risk of heart disease than saturated fats. They not only raise cholesterol, they also deplete good cholesterol (HDL), which can help protect against heart disease.
"The stiffer and harder the fats are, the more they clog up your arteries, " said Tybor. "trans fats can do the same thing to our bodies that bacon grease does to our kitchen sinks."
Over time, trans fats clog the arteries that feed our heart and brain, which can lead to a heart attack or a stroke. Trans fats area also a major factor in the cause of obesity, which has grown into a national epidemic.
So what can we do to avoid trans fats?
"Choose healthy appetizers when you are eating out," Tybor advised. "Avoid chicken fingers, chicken wings and other fast foods." As for the main course, try a turkey sandwich when you are out at a deli or broiled fish and a backed potato at a sit-down restuarant. If you happen to be at a chain restaurant, most salads are usually low in trans fats and are often very fulfilling.
When shopping for home-cooked meals, make smart food choices and be sure to read nutrition labels. Shop the outside aisles of the store the most because they are often stacked with foods that do not contain high amounts of trans fats. Also, never shop when you are hungry, as you are more likely to choose food with your stomach rather than your mind!
"Healthy eating begins in the home, " said Tybor. "And children model the eating habits of their parents."
Many children already suffer from obeisty. By starting healthy eating habits early, parents can help their kids avoid heart attacks, stroke and diabetes later in life.
"By making intelligent food choices and exercising, you and your family can enjoy a helthier life, " Tybor added.
It is also important to know that not all fats are harmful to your health. Goodfats, such as mono-unstaurated fats, are known to help lower cholesterol levels in the blood. Mono-saturated fats can be found in natural foods like nutes, avocados, olive oil and grape seed oil. Poly-unsaturated fats can be divided into two groups: Omega six and Omega three. Omega three can be found in salmon, tuna, walnuts, flax seed, pumpkin seed and soybean oil. Omega six is found in corn oil and sunflower oil. Protein, complex carbohydrates, fibrous caarbohydrates, healthy fats and simple carbohydrates should all be a part of your daily diet.
Of course, maintaining a healthy lifestyle involves more than eating the right kinds of foods.
"It really is a three-part process," said Tybor. "And it involves weight training, cardio and nutrition."
Weight training helps to boost metabolism, increase muscle mass and burn calories. A good amount of cardio helps to exercise your heart and burns calories as well. Combine this with smart food choices and you have the perfect recipe for a healthy life.
As a personal trainer, Tybor knows how difficult it can be to stick to an exercise regime. He suggests finding a partner or a trainer who can provide health-related information. Also, be consistent. Exercising on a regular basis, such as two or three times a week, will yield more results than six times in one week and zero times in the next week.
Sticking to a healthy diet can also be quite a challenge.
"I advise my clients to follow the 80/20 rule," said Tybor. "I recommend that they eat one 'cheat' meal per week. This prevents the all-or-nothing mentality and helps people adopt a healthier way of eating without totally denying themselves of the foods they crave."
And healthy eating in this country has become even more important than ever before. Since Jan. 1, 2006, The Food and Drug Administration has required that trans fats be listed on food labels under "Nutrition Facts." Under this rule, consumers can see how much saturated fat, trans fat and cholesterol are in the foods they choose to eat. New York City went as far as banning artificial trans fats from restuarants in December 2006. In February 2007, Philadelphia followed suit.
While Tybor thinks that the government has good intentions by issuing such laws, he also believes that the choice to eat healthy is the responsibility of the consumer.
"You have to remember, just because a food can be trans fat free, doesn't necessarily make it healthy."
For more information on trans fats or personal training, call Chris Tybor at 818-0078.