So how do we know how much trans fats are too much? The best way to find out the content of trans fats in foods is to read labels. The government now requires this information to be posted on nutrition labels. This can be a hard habit to get into if you’re not use to it, but it’s really the only way to monitor fat content. Some meats and dairy products may contain small amounts of trans fats naturally, though it’s not totally clear if these fats have the same adverse effect in our bodies. The American Heart Association suggests that in a healthy diet, trans fats should consist of less than 1% of a daily caloric intake. So for people who consume a 2000 calorie daily intake, only 20 calories should contain trans fats. Reading labels and calculating calorie content can be a confusing process. Often foods may indicate on labels that they contain “ 0 ” trans fats, but they may be loaded with saturated fats, and sugars. Be aware of deceitful labels. Healthcare providers should be included when there is confusion about what to eat and how much to eat. By limiting the amount of fats in our diet — especially saturated and trans fats, we can live healthier, longer lives. Some simple suggestions to consider include:

• Use margarine spreads instead of butter or dairy blends.
• Use salad dressings and mayonnaise made from oils such as canola, sunflower, soy and olive oils (extra virgin).
• Use low or reduced fat milk and yogurt or “added calcium” soy beverages.
• Try to limit cheese and ice cream to twice a week.
• Have fish (any type, fresh or canned) at least twice a week.
• Select lean meats (Meat trimmed of fat and chicken without the skin). Try to limit fatty meats including sausages and delicatessen meats such as salami.
• Snack on plain, unsalted nuts and fresh fruits instead of readymade baked goods.
• Incorporate dried peas, dried beans or lentils into two meals a week.
• Make vegetables and grain based foods such as breakfast cereals, bread, pasta, noodles and rice the major part of each meal.
• Try to limit take out foods to once a week or less.
• Try to limit snack foods such as potato chips or corn crisps to once a week or less.
• Try to limit cakes, pastries and chocolate or creamy biscuits to once a week or less.
• Try to limit cholesterol-rich foods such as egg yolks and offal like liver, kidney and brains.