Try these trans fat-free snacks
We all know we should avoid it, but what exactly is trans fat?
Trans fat is created when liquid oil is turned into partially solid fat through a process called “partial hydrogenation.”
Trans fat is often used in processed foods such as crackers, chips, cookies, fast food and other snack foods to extend their shelf life. It is also used in baked goods such as pastries, pies and Danishes. Deep-fried foods like French fries, onion rings, and fish and chips may also be cooked in trans fat. Trans fat also occurs naturally in some animal products like butter, whole milk, cheese, beef, lamb and pork.
Why all the fuss about trans fat?
Trans fat is a health concern because it has been shown to raise blood cholesterol levels. Health professionals agree that we should try to reduce our intake of both saturated and trans fats as much as possible.
Many of the foods that contain trans fat — such as snack foods, fast foods and baked goods — provide little nutritional value. It’s a good idea to reduce the amount you eat and replace them with foods that contain more nutrients and fibre, such as vegetables, fruit, whole grains and low-fat dairy/meat products.
Next time you reach for a snack, try one of these low- or no-trans-fat choices. (Remember, always check the label to ensure that a pre-packaged product is low in both trans and saturated fats.)
When you feel like something savoury…
- Veggie sticks with hummus
- Baked tortilla chips with salsa
- Whole wheat crackers or melba toast with peanut butter
- Flavoured mini rice cakes
- Pita triangles with low-fat dip
- Trail mix made with seeds and dried fruit
- Air-popped popcorn sprayed with Becel Topping & Cooking Spray and sprinkled with spice mix
- Seasoned flat bread or bread sticks
When you feel like something sweet…
- Fruit wedges
- Low-fat yogurt cups
- Fruit cups
- Fig bars
- Whole grain oatmeal granola bars
- Whole wheat toast with all-fruit spread
- Slice of angel food cake with frozen, low-fat yogurt
- Fruit and low-fat yogurt smoothies
- Fruitcicles
When you’re eating out…
- Wraps and sandwiches made with veggies and plain (non-battered and non-fried) meat or fish
- Salads with oil-based dressing
- Baked potato
- Broth or tomato-based soup with whole wheat roll