Family Living
Althea Engle
Lancaster Co.
Extension Agent
Mmm! The taste of butter in
pastry is a special treat that some
have given up. while using mar
garine or shortening that is mote
healthy. Right?
Doubts have come up about the
wisdom of the switch, though, as a
recent commentary criticized the
trans fatty acids present in hydro
genated fats, such as margarine
and shortening.
Trans fatty acids are formed
when liquid vegetable oils, like
soybean and com oils are process
ed to become solid at room tem
perature. In this process, called
hydrogenation, hydrogen is added
to the chemical structure of the oil
Unsaturated oils ale turned into
more saturated Cat, and. with a
subtle difference in the chemical
makeup some trans fatty acids.
Fats that are naturally hard at
room temperature have cis not
trans fatty acids.
To reduce heart disease among
Americans, the Dietary Guide
lines by the U.S. Department of
Agriculture and the U.S. Depart
ment of Health and Human Ser
vices recommend eating less sa
turated fat Partially hydrogenated
margarines, containing less satur
ated fat than butter, became wide
ly used by consumers. Also the
food industry used partially hy
drogenated oils to reduce the
saturated fat content of baked and
fried foods, e.g. cookies, crackers,
and chips, and to cut cost Now
partially hydrogenated vegetable
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fats (margarine included) are
themselves under attack for poten
tially causing heart disease, be
cause of the trans fatty acids they
contain. Studies found that trans
fatty acids act more like saturated
fat in raising blood cholesterol
and they may even lower the HDL
or “good** cholesterol
A commentary by Walter Wil
lett, M.D., Ph.D., in the American
A Day’s Menu within tht Guidelines for Fat and Saturated Fat
Calories Saturated tat, g Fat, g
Breakfast
Orange Juice, 6 oz.
Com Flakee, 1 oz.
Milk, 1%, 1 cup
Toast, 1 slice
Butter, 1 tsp.
Coffee, 1 cup
Lunch
Lean roast beef, 3 oz.
Hard Roll, 1 large
Salad Dressing, 1 top.
Potato salad, Vi cup
Applesauce, Vi cup
.Oatmeal cookie, 2 medium
Snack
Banana, 1 medium
Nonfat yogurt, Vi cup
Dinner
Baked chicken, 2 drumsticks,
without skin
Rice, Vi cup
Butler, 'A tsp-
Tossed Salad, 1 cup
Italian salad dressing, 1 tbsp.
Bread, 1 slice
Butler, 1 tsp.
Com. V( cup
Tapioca pudding, with
2% milk, Vi cup
* Amount depends on type of fat used in preparation.
Source: U.S. Department of Agriculture
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Journal of Public Health in May
called for federal regulations to
greatly reduce or eliminate partial
ly hydrogenated vegetable fats in
the nation’s food supply and to in
clude bans fatty acids on the food
label.
The estimation of 30,000 an
nual deaths from heart disease that
Dr. Willett and his co-author sug
gested as the toll of bans fatty
acids was based on epidemiologi
cal studies. Although not relied
upon to prove that a disease is
caused by a particular factor, epi
demiological studies have gained
importance by showing greater
risks associated with certain fee
tors, such as fet in the diet
How do you make food choices
now? The tint point to remember
is to eat less fet Using butter in
stead of margarine is an option.
One teaspoon of butter contributes
2.5 grams of saturated fat to die
82
110
100
65
33
155
145
20
180
87
123
105
62
ISO
112
17
80
65
33
165
133
2025
SPECIALS FOR
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GOLDEN BARREL CORN OIL
V 4 Gallon Regularly $3.09
NOW $2.69
FREEI
1.6
0.2
2.5
0.4
0.2
1.8
1.3*
1.3
0.2
2.5
17.7 56
(24% calories from fat
day’s total. A healthy adult wom
an eating 2000 calories daily
could eat 20 grams of saturated fat
in a day and not exceed one-third
of 30% calories from fat, the limit
recommended by the American
Heart Association for saturated fat
intake. An active adult male eating
2500 calories could eat 25 grams
and not exceed one-(hird of 30$
calories from fet What one needs
to remember is that the 25 grams
from one teaspoon of butter are
added to the saturated fet from
meats, cheese, baked goods, and
milk containing butterfat that are
eaten in a day’s time. Some health
advocates think the fet amount
you eat should be even lower.
Look at the sample of a day’e
menu to see how the food fats add
up for lower fet meals.
Eating less of fat-containing
foods and choosing fat-reduced or
nonfat foods more often will help
to cut down on the bans fatty acids
and saturated fats that could cause
harm. Using oil like olive oil, can
ola, peanut, or soybean oil instead
of margarine or shortening will
help to reduce the saturated fat,
but they count as fats, and a diet
low in total fat is important too.
Eating bread and vegetables with
out butter or margarine and enjoy
ing their natural flavors alone can
be another alternative on the way
to maintaining health. But when I
bake an occasionnal cherry pie.
I’ll use butter.
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Lancaster Farming, Saturday, September 3,1994-85
Following is a list of programs
to help you better understand
nutrition, all will be held at the
Farm and Home Center of the
Lancaster Extension.
Facta about Fat and Food
Labels: Information about diffe
rent kinds of fat in food and how
to use the new food labels to shop
more healthfully. Instructor:
Althea Engle. FREE.
October S 9:30-10:30 a.m.
October 27 7:30- 8:30 p.m.
Low-fat Desserts: For special
occasions and everyday meals or
snacks, desserts can be made that
ate lower in fat and have eye and
taste appeal. Samples are
included: Instructor: Althea
Engle. Cost: $3.
November 3 7:00- 8:30 p.m.
November 9 9:30-11:00 a.m.
Fruits and Vegetables: How
to Cook and Use the Winter
Squashes and Autumn Veget
ables and Fruits. Instructor:
Althea Engle. Cost: $2.50.
October 26 9:30-11:00 ajn.
November 1 7:00- 8:30 p.m.
To register Call the Lancaster
County office of Penn State
Cooperative Extension. (717)
394-68S1.