HealthTip: Trans Fats

Trans fats are found naturally at low levels in some animal-based foods, but can also be formed when liquid oils are made into semi-solid fats like shortening and hard margarine. Common food sources of trans fat include:

• Snack foods (e.g. cookies, crackers)
• Prepared desserts and pastries (e.g. donuts, croissants, cakes)
• Naturally in meat and some dairy
  
• Fats/ oils that are solid or semi-solid at room temperature (e.g. shortening, margarine)
• Ghee (Indian clarified butter)
• Fried foods  
  

The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories. For most people, this is less than 2 grams a day. A high intake of saturated and trans fats has been linked to an increase in LDL cholesterol (bad cholesterol), a decrease in HDL cholesterol (good cholesterol), and increases the risk of heart disease and health complications. Simple everyday changes can be made to decrease your risk, so why not consider where you could make a change that may help you and your family!

Information Sources:
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.hc-sc.gc.ca/fn-an/nutrition/gras-trans-fats/tfa-age_question-eng.php
http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/trans-eng.php#ma

HealthTip: Saturated Fats

The previous post states that foods with mono- and polyunsaturated fats can help decrease the risk of heart disease. The idea is to replace saturated and trans fats in the diet with the healthier fats mentioned in the last post; but where are these harmful fats in your food?
Saturated fat can commonly be found in:

• Cheese
• Animal products such as sausages, hot dogs, bacon, ribs, beef, lamb, poultry with skin
• Lard
• Butter
• Coconut oil, Palm oil, and other tropical oils
• Certain baked goods
• Fried food

Reading the nutrition facts labels of these products will give you an idea of how much saturated fat is in one serving size. It is also important to note that these foods do not have to be and shouldn't necessarily be avoided all together. Having your favorite food, but keeping in mind how much of it you eat is a great way to be conscious about your intake. The American Heart Association suggests that 7% of an adult's daily calories can come from saturated fat; Therefore, if one consumes 2000 calories a day, 140 calories or 16grams of saturated fat can be consumed (patients with cardiovascular complications may be required an altered daily fat intake).

See the next post for information about trans fats...

Information Sources:
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.hc-sc.gc.ca/fn-an/nutrition/gras-trans-fats/tfa-age_question-eng.php
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.jsp

HealthTip: Olive Oil and Healthy Fat

Choosing healthy oils such as canola or olive oil has been promoted by the American Heart Association for many years. Olive oil in particular is high in monounsaturated fat, which can play a role in controlling cholesterol levels and lowering risks of cardiovascular disease. A new study in France looked at 7625 participants and their consumption of olive oil. Some participants never used olive oil, others used it occasionally, while the final group used it often. Researchers followed participants for 5 years and found that those who used olive oil often were 41% less likely to suffer from a stroke when compared to participants who never used it.
The idea here is not to simply drop everything and change your entire cooking style! The important point to consider would be replacing unhealthy fats with healthier options that promote heart health. Monounsaturated and polyunsaturated fats have shown to play a role in controlling cholesterol levels and can be found in foods and oils such as:

• Olive oil; Canola oil; Vegetable oil; Flax oil
• Nut oils (e.g. peanut oil)
• Nuts (e.g. almonds, walnuts)
• Seeds (e.g. sunflower seeds)
• Avocados
• Fatty fish (e.g. mackerel, salmon, herring)
• Poultry

Using healthier oils for cooking and choosing fat sources with mono or poly-unsaturated fats will help you promote heart health and decrease your risk of cardiovascular disease. For more information about healthy fats, speak to your dietitian or physician.

Information Sources:
http://www.nlm.nih.gov/medlineplus/videos/news/oil_well_061611.html
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Polyunsaturated-Fats_UCM_301461_Article.jsp

HealthTip: Dealing With IBS

Dealing with IBS (irritable bowel syndrome) is different for each person as symptoms and severity are individual to each case. Recommendations differ depending on presence of constipation, diarrhea, pain, or bloating. Before restricting foods from your diet, work with your dietitian in order to help prevent nutrient deficiencies or unnecessary elimination of foods. If specific foods are eliminated, a dietitian may recommend supplementation if intake of certain vitamins or minerals is inadequate. General guidelines which may help those with IBS include:

• Have regular meals with adequate fluid intake (especially if suffering from constipation or diarrhea)
• Eat slowly, chew foods well, and avoid gum chewing and carbonated beverages to help reduce bloating
• If dairy product consumption leads to bloating, discomfort and diarrhea, discuss a lactose-restricted diet with your physician or dietitian
• Increasing soluble fiber intake (e.g. through oats, barley, rye, psyllium, or supplements) may help relieve symptoms. Insoluble bran fiber may not be effective; If symptoms increase or worsen, fiber should be discontinued
• Avoid excessive (e.g. more than 3 cups of coffee, tea, or energy drinks per day) caffeine intake
• Find out which foods trigger your symptoms and try to regulate intake of these foods by working with your physician or dietitian (e.g. high-fat foods, wheat, red meats, eggs, alcohol, caffeine, lactose, fiber, gas-producing foods)

IBS affects many individuals and it's treatment is highly individual. Discussing your symptoms, possible trigger foods, and options with your dietitian and/ or physician can help you take control of your IBS!

Information Source:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=3382&trcatid=43&trid=3938