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FDA
FDA Consumer
magazine
September-October 2003 Issue
By Cindy Moore, M.S., R.D
Information about trans fatty acids (aka trans fats) in our foods will soon be available on our food labels. The disclosure will prompt food manufacturers to re-examine the healthfulness of their ingredients, and possibly reformulate their recipes. Whether through changes in consumers' food selections or changes in ingredients and food manufacturing practices, consumers' health should benefit from these changes.
Once this information is readily available, consumers will begin to realize the full extent of trans fats in our food supply and will be able to make better-informed decisions. Currently, snack foods such as crackers, chips, cookies, baked goods, and candies; frozen convenience items such as frozen entrees, chicken nuggets, and pizza; as well as fried foods, salad dressings [See Corrected Information], and puddings all contain trans fatty acids. Is it any wonder that the National Academy of Sciences' report recommended that trans fatty acid consumption be "as low as possible while consuming a nutritionally adequate diet," since our current food supply makes a diet free of trans fats nearly impossible?
Consumers will need to change their eating habits to limit the amounts of trans fat consumed in foods that are not reformulated. The latter option will mean a shift back to cooking from scratch, using oils and soft tub margarines, and eating more fruits, vegetables, whole grains, low-fat dairy and lean sources of protein.
As a registered dietitian, I find that most people follow lifelong patterns when it comes to their eating habits. Most of us prefer to eat certain foods during meals and snacks and find it difficult to change. For those of us whose diets regularly include highly processed foods, many will find it challenging to reduce their trans fat consumption unless they change their food choices. This may be the impetus that some need to include more healthful and unprocessed forms of foods in their diets. For example, energy bars, snack chips, crackers, and cookies can be replaced with fresh fruit, nuts, seeds, and whole grain breads. Fat-free dairy products or comparable products made from soy or rice also can be easily incorporated. Since animal products naturally contain a small amount of trans fats, select fat-free milk, yogurt, and sorbet in place of higher-fat counterparts such as premium ice cream and high-fat cheese.
For people willing to forgo convenience, a variety of lean meats, fish, poultry, legumes, and eggs prepared using vegetable oils or soft tub spreads can help reduce the amounts of saturated and trans fats. When vegetables are on the menu, people can select fresh, frozen or canned products that don't contain added fat from sauces, dressings or other ingredients. Frequent meals and snacks throughout the day can fit into a healthful lifestyle. However, some may need to redefine "snack" as healthful foods eaten between meals in moderate amounts rather than high-calorie, high-fat, and highly processed foods in unlimited quantities.
Just as consumers will need to adapt their habits, savvy food manufacturers will recognize the advantages of reformulating their products with an eye toward more healthful ingredients and cooking methods.
Changes are already evident. Manufacturers already are taking steps to reformulate products, changing the types of fat used in processing to ones that contain little or no trans and saturated fats. Products with "trans fat-free" on the label are already appearing on supermarket shelves. But use caution: Consumers need to realize that the relatively small amount of trans fat commonly eaten by Americans has serious health ramifications. The average intake of trans fat is only 5.8 grams per day, but the recommendation from scientific reports is to lower that amount closer to zero. Because manufacturers will be permitted to indicate zero grams of trans fats if the product has less than 0.5 grams per serving, consumers may see labels that indicate "trans fat-free," but won't necessarily know if the product contains some trans fats--less than 0.5 grams per serving--or none at all. Someone who eats multiple servings of a "trans fat-free" labeled product that does contain some trans fats could still ingest a considerable amount of trans fatty acids without being aware of it.
Consumers should take advantage of this new label information to make informed decisions when purchasing foods. Continue to limit foods high in fat, saturated fat and cholesterol. Become aware of trans fats in the foods you eat. Enjoy a variety of foods including fruits, vegetables, whole grains, low-fat dairy and lean sources of protein.
To your health!
Cindy Moore is a registered dietitian and director of nutrition therapy at The Cleveland Clinic Foundation in Ohio. She also serves as spokeswoman for the American Dietetic Association