chicken or turkey before you eat it. Ditch the butter: Cook with canola or olive oil instead of butter, margarine, or lard. Slim down your dairy: Switch from whole milk to fat-free or 1% milk.
Good Carbs, Bad Carbs
----
The Trans-Fat Hot List
You’ve probably heard a lot in the news lately about trans fats—a particularly nasty type of fat that can wreak havoc on your health. Food manufacturers have not been required to list this type of fat on their food labels in the past, but because of new government regulations, manufacturers will be required to list the amount of trans fats in their products by 2006. Until then, here is what you need to know to identify trans fats present in foods.
Look for the words “hydrogenated” or “partially hydro genated” oil on the list of ingredients. If it is listed as the first, second, or third ingredient, the food has a lot trans fats in it. The common names for trans fats to look for on food labels include partially hydrogenated soybean oil, partially hydrogenated corn oil, partially hydrogenated soybean and/or cottonseed oil, partially hydrogenated palm kernel oil, partially hydrogenated coconut oil, and partially hydrogenated vegetable oil shortening.
You can also refer to this “Hot List” of foods that are known to harbor trans fats. To keep your weight loss on track, and to maintain good health, it’s best to avoid these foods as much as possible. There are plenty of great-tasting, healthier alternatives you can have instead—just check the food chart in this book!
BREADS AND BREAD PRODUCTS
Biscuits, made from mix
Biscuits or rolls, made from refrigerated dough
Coating mixes for fish, meat, or poultry
Stuffing mixes
Taco shells
White and wheat flour breads (some types)
BREAKFAST FOODS
Most commercial bakery items, such as:
Cinnamon buns
Danish
Doughnuts
Muffins
Pastries or bakery items with icing or frosting
Sweet rolls
Toaster tarts or strudel, plain or iced
CANDY
Most commercial confectionary, such as:
Caramels
Chocolate
Fruit chews
Hard candies with a creamy texture (some types)
Seasonal candy
Taffy-like candy
DESSERTS
Most commercially prepared items, such as:
Cake sprinkles, decorettes, or baking chips
Cakes and cake mixes
Cakes or cupcakes prepared with icing or frosting
Ice cream cakes
Refrigerated cookie dough
Pie crusts, such as traditional, graham cracker, and cookie crumb, and some pie fillings, such as chocolate
Pound cake and fat-free pound cake
Ready-to-spread frostings
Refrigerated cookie kits with icing
DIPS AND SNACKS
Bean dips (some types)
Cheese and pretzel snack kits
Cheese and cracker snack kits (some types)
Cheese puffs
Chocolate- or yogurt-covered snacks (most types)
Cookie snack kits
Cookies, most types such as chocolate chip and vanilla wafers
Corn chips
Crackers, including cheese- filled sandwich-type, cream- filled sandwich-type, saltine- type, snack crackers and some types of wheat crackers
Nacho cheese dips
Popcorn packaged for the microwave
Potato chips and potato sticks
Pretzels filled with imitation cheese
Pudding snacks, prepared
Tortilla chips (some types)
Weight-loss snack bars (some types)
FAST FOODS
Breakfasts with biscuit topping, made from biscuit mixes
Biscuits served with fast-food dinners
French fries
Fried apples or fast-food fruit pies
Fried chicken
Fried fish sandwiches
Mixed meals from a box that contain buttermilk biscuit topping, cornbread topping, dumplings, or pouched seasoning mix
Most deep-fried fast foods
FATS AND OILS
Light spreads (some types)
Margarine, hard stick and regular tub types
Vegetable shortening, regular and butter-flavored
FROZEN FOODS
Breaded fish sticks
Entrées (some types)
French fries
Fruit pies and pie crusts
Pancakes and French toast
Pastries, heat-and-eat or pastries with icing
Pizza and pizza crusts
Pot pies
Waffles and waffle sticks
MILK AND MILK PRODUCTS
International and instant latte coffees (some types)
Refrigerated fat-free
Good Carbs, Bad Carbs
----
The Trans-Fat Hot List
You’ve probably heard a lot in the news lately about trans fats—a particularly nasty type of fat that can wreak havoc on your health. Food manufacturers have not been required to list this type of fat on their food labels in the past, but because of new government regulations, manufacturers will be required to list the amount of trans fats in their products by 2006. Until then, here is what you need to know to identify trans fats present in foods.
Look for the words “hydrogenated” or “partially hydro genated” oil on the list of ingredients. If it is listed as the first, second, or third ingredient, the food has a lot trans fats in it. The common names for trans fats to look for on food labels include partially hydrogenated soybean oil, partially hydrogenated corn oil, partially hydrogenated soybean and/or cottonseed oil, partially hydrogenated palm kernel oil, partially hydrogenated coconut oil, and partially hydrogenated vegetable oil shortening.
You can also refer to this “Hot List” of foods that are known to harbor trans fats. To keep your weight loss on track, and to maintain good health, it’s best to avoid these foods as much as possible. There are plenty of great-tasting, healthier alternatives you can have instead—just check the food chart in this book!
BREADS AND BREAD PRODUCTS
Biscuits, made from mix
Biscuits or rolls, made from refrigerated dough
Coating mixes for fish, meat, or poultry
Stuffing mixes
Taco shells
White and wheat flour breads (some types)
BREAKFAST FOODS
Most commercial bakery items, such as:
Cinnamon buns
Danish
Doughnuts
Muffins
Pastries or bakery items with icing or frosting
Sweet rolls
Toaster tarts or strudel, plain or iced
CANDY
Most commercial confectionary, such as:
Caramels
Chocolate
Fruit chews
Hard candies with a creamy texture (some types)
Seasonal candy
Taffy-like candy
DESSERTS
Most commercially prepared items, such as:
Cake sprinkles, decorettes, or baking chips
Cakes and cake mixes
Cakes or cupcakes prepared with icing or frosting
Ice cream cakes
Refrigerated cookie dough
Pie crusts, such as traditional, graham cracker, and cookie crumb, and some pie fillings, such as chocolate
Pound cake and fat-free pound cake
Ready-to-spread frostings
Refrigerated cookie kits with icing
DIPS AND SNACKS
Bean dips (some types)
Cheese and pretzel snack kits
Cheese and cracker snack kits (some types)
Cheese puffs
Chocolate- or yogurt-covered snacks (most types)
Cookie snack kits
Cookies, most types such as chocolate chip and vanilla wafers
Corn chips
Crackers, including cheese- filled sandwich-type, cream- filled sandwich-type, saltine- type, snack crackers and some types of wheat crackers
Nacho cheese dips
Popcorn packaged for the microwave
Potato chips and potato sticks
Pretzels filled with imitation cheese
Pudding snacks, prepared
Tortilla chips (some types)
Weight-loss snack bars (some types)
FAST FOODS
Breakfasts with biscuit topping, made from biscuit mixes
Biscuits served with fast-food dinners
French fries
Fried apples or fast-food fruit pies
Fried chicken
Fried fish sandwiches
Mixed meals from a box that contain buttermilk biscuit topping, cornbread topping, dumplings, or pouched seasoning mix
Most deep-fried fast foods
FATS AND OILS
Light spreads (some types)
Margarine, hard stick and regular tub types
Vegetable shortening, regular and butter-flavored
FROZEN FOODS
Breaded fish sticks
Entrées (some types)
French fries
Fruit pies and pie crusts
Pancakes and French toast
Pastries, heat-and-eat or pastries with icing
Pizza and pizza crusts
Pot pies
Waffles and waffle sticks
MILK AND MILK PRODUCTS
International and instant latte coffees (some types)
Refrigerated fat-free
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