Knowingly or Unknowingly Trans Fat Rich Foods top the favorite foods list of every child. Of all the fats trans fats is the only fat that should be avoided completely, even in children.  Two distinct types of unsaturated fats appear in the human diet, "Trans" refers to the configuration of the molecules, and where as fats in our bodies are in the "cis" configuration. Naturally, occurring ‘cis’ form of fat should be included in the children’s diet, where are trans should not, as it would leave their body susceptible to a host of chronic problems like childhood obesity, abberated cholesterol levels, reduced HDL cholesterol, etc. WHO recommendation clearly states that intake of trans fat should not exceed 1% of the total calories consumed by any individual.

The list of trans fat rich foods given below would shock anyone, because we never realize the quantity of this unhealthy fat we and our children are consuming everyday.

Food Sources of Trans Fats

Tras fats are predominantly found in processed, ready to eat, and convenience foods. Food items like margarine, crackers, biscuits, cookies, cakes, muffins, pizza, hamburger buns, breads, doughnuts, vegetable shortening, fried snacks, chips, French fries,  candies, microwave popcorn, cake mixes, pancake mixes, etc.

Top 10 Food Containing Trans Fats

1. Spreads:  There are many a varieties available in the market in different flavors and colors. These are trans fat rich, on stick margarine contains 2.1g of trans fats, vegetable shortening contains 4.8g per tablespoon, and butter contains 0.3g per table spoon.

2. Packaged foods: Convenience foods, microwavable foods, cake mixes; all these foods that make you life easy are laden with trans fats.

3. Soups: Reconstituted/ canned/ packaged soups contain ingredients that increase their trans fat content.

4. Fried Foods: Most of the fried foods you consume like French fries, nuggets, etc.  are deep fried in partially hydrogenated fats, making them trans fat rich.

5. Frozen Foods: Frozen foods available in the market like frozen pies, pot pies, fish chips, etc. contain trans fat.

6. Baked Products: Baked food items available commercially like doughnuts, biscuits, cakes, buns, muffins, bagels, etc are loaded with trans fats.

7. Chips and Crackers: The crispiness of these products is due to the shortening that is used to make it, even the low fat versions contain trans fats.

8. Breakfast Foods: BE aware when you pick up the breakfast foods in the market, read the label carefully as these are good sources of trans fat.

9. Cookies and Candies: These dessert items contain many ingredients that contain high amounts of trans fat.

10. Toppings and Dips: Whipped cream, non dairy creamers, salad dressings, dips, etc. are high in trans fat levels.

How to Avoid Trans Fats

It is mandatory to quote levels of trans fats on food labels, so read the nutrition labels carefully before you pick up any product. Do not get food by terms like ‘reduced trans fats’ or ‘lower trans fats’, figure out the exact quantity. Try to incorporate freshly prepared foods in your children’s diets, one they get into this habit they would never fall for the junk food trap in their life! Flush out trans fats from the body!

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