Tricky Foods: The Black List

By Kathleen Aicardi, M.Ed.
eDiets Contributor

Convenience foods are fast food. They are processed foods that are often used for a quick meal at home or on the go. Many of these foods contain high amounts of trans fat, so be careful.

Trans fat, also known as partially hydrogenated vegetable oil, is commonly found in convenience food. It is manufactured by adding hydrogen to vegetable oil. Hydrogenated vegetable oil is the cooking oil used to fry foods. Hydrogenated oil costs less and has a longer shelf life.

Trans fat, like saturated fat and cholesterol, raises the LDL (bad) cholesterol that increases your risk for heart disease. Trans fat lowers the HDL (good) cholesterol that helps to decrease your risk for heart disease. It’s been estimated trans fat prematurely kills 30,000 to 75,000 Americans a year.

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The American Heart Association guidelines advise people to limit trans fat to 1 percent of their daily calories. This equates to about 2 grams for a 2,000-calorie-a-day diet. According to the Food and Drug Administration, Americans typically eat about 5.8 grams of trans fats per day, nearly three times the recommended guideline. That's 4.7 pounds of trans fat per year!

As you will see from the Trans Fat Black List, many of our everyday convenience foods contain trans fats. Remember to read the ingredient listing of these foods -- even if the label reads, "zero trans fat" or "no trans fat." Technically food manufacturers can claim there is no trans fat in a product if the amount per serving is less than 0.5 grams. These relatively small amounts of trans fats can add up in the body.

Remember, creating a healthy lifestyle is all about balance and moderation.

Bon Appetit!

Breads and Bread Products

• Biscu

• its made from mix

• Biscuits/rolls made from refrigerated dough

• Coating mixes for fish, meat and poultry

• Stuffing mixes

• Taco shells

• White and wheat flour breads

  Breakfast Foods

• Cinnamon buns

• Danishes

• Doughnuts

• Muffins

• Pastries/bakery items with frosting

• Toaster tarts/strudels

Candy

• Caramels

• Chocolates

• Fruit chews

• Seasonal candy

• Taffy-like candy

  Desserts

• Cake sprinkles, decorations

• Baking chips

• Cakes and cake mixes

• Cakes/cupcakes with icing

• Ice cream cakes

• Pie crusts

• Pound cake

• Ready-to-spread frosting

• Refrigerated cookie dough

Dips and Snacks

• Bean dips

• Cheese and pretzel snack kits

• Cheese and cracker snack kits

• Chocolate or yogurt covered snack

• Cookie snack kits

• Cookies/crackers

• Corn chips

• Nacho cheese dips

• Microwave popcorn

• Potato chips/sticks

• Pretzels filled with cheese

• Pudding snacks

Fast Foods

• Biscuits

• French fries

• Fruit pies

• Fried chicken

• Fried fish sandwich

• Most deep-fried fast food

Mixed meals from a box that contain buttermilk biscuit topping, cornbread topping, dumplings or pouched seasonings

Fats and Oils

• Light spreads

• Margarine, hard stick and tub types

• Vegetable shortening, regular and butter flavor

Frozen Foods

• Breaded fish sticks

• Entree

• French fires

• Fruit pies and pie crusts

• Pancakes and French toast

• Pastries

• Pizza and pizza crusts

• Pot pies

• Waffles

Milk and Milk Products

• Internati

• onal and instant latte coffees

• Refrigerated fat-free nondairy creamers

• Refrigerated nondairy creamers

• Whipped toppings

Salad and Salad Dressing

Prepared salad dressing

Soups and Stews

• Bouillon cube

• Boxed onion soup and dip mix

• Ramen noodle and soup cups

Note: Some of these products may not contain trans fats, however, you must read your ingredient listing. Check for the term "hydrogenated" to determine their presence in the food product.

Kathleen Aicardi earned a Bachelor of Science degree in Nutrition; a Master's in Education and is certified both as a health educator and personal trainer. She is also founder of Transformations, where she works with groups and individuals desiring to maximize their overall well-being. She lectures to colleges and high schools, leads corporate training programs and conducts seminars on nutrition at health institutions around the country.

Holiday Snacks

By John Riddle
eDiets Contributor

The holidays are here, and in addition to decorating, shopping, singing carols and gift buying, people will be eating cookies, cakes, candy and other sugary snacks. The holidays mean many things to different people, but one common factor that binds people together is the way appetites seem to increase during this time of the year.

The time between now through January means one challenge after another for people trying to eat healthy, but there are steps everyone can take to avoid unwanted pounds.

"This issue comes up every year," said Cindy Stenavich, a registered dietitian with Marshfield Clinic's Nutrition Services in Marshfield, Wisc. "For many people, the holiday season turns into one big eating event and they can't seem to stop. They say, 'oh well. It's the holidays.'"

By the end of January, people may find themselves unhappily weighing a few more pounds. It's easier to gain weight than many people imagine. Five pounds is the equivalent of 17,500 extra calories, or about 290 calories a day. What can that mean in food consumed each day?

Two Christmas cookies

Two ounces of chocolate

Less than a cup of eggnog

If you are not careful, you will find yourself gaining those extra pounds without even realizing what has happened. But there are some things you can do to still enjoy the holidays without gorging yourself on the wrong foods.

What can you do to avoid weight gain during this time and help keep your cholesterol and blood pressure in line? The best tip is be selective in the parties you attend and what you eat once you're there.

"You want to decide which events are essential. You have some you must attend and some that are not essential," Stenavich said. Once you choose to go to a party, Stenavich has a number of suggested strategies. First, if there is going to be a big buffet meal, plan to arrive a little later either to miss the dinner or have less time to graze.

"If your holiday is not complete without a special item, make sure you have it. We don't want you to go through the season feeling deprived or sad," she said. "When you go to an event, scope it out to make sure you select the high-calorie foods that are really most important to you."

What else can you do? Put a greater emphasis on the people in your life during the holidays. Socialize away from the buffet table. Just being within hand length of the goodies makes it harder to resist temptation.

Have your treats, but fill up on fruits and vegetables at the buffet. Also, if you have the opportunity to bring a dish to share, choose something light. You'll be surprised how many people will appreciate it.

Families should also plan for healthy eating at home during the holidays. With all of the hustle and bustle of the season, it is very easy to start eating and snacking on the wrong foods. Here are a few healthy holiday snacks for your family to enjoy this season:

Fruit salad

Low-fat string cheese

Low-fat yogurt

Homemade fruit and bran muffins

Air-popped popcorn

Low-fat tortilla chips

Peanut butter spread on apple slices or whole grain crackers

Low-fat, low-sugar granola bars

Trail mix -- make your own, and include raisins, dried cranberries, unsalted peanuts, chocolate chips, crunchy wheat cereal or low-fat granola, and sunflower seeds

Enjoy the holidays and all of the festivities, but do not neglect your basic nutritional needs during this busy time. Make eating well the best present you give to yourself and others!

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John Riddle is a freelance writer and author from Bear, Delaware. He is the founder of I Love to Write Day, a new holiday that celebrates the craft of writing. He has written 30 books and thousands of magazine, newspaper and web articles. He is a frequent speaker at writers' conferences all across the country.