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.

Looking for a fresh and easy way to diet? Try eDiets DeliciouslyYours! Tantalizing food, mouth-watering menus, effortless weight loss -- it's success, delivered right to your door!

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.