Trans fat, also called trans fatty acids (TFA), is formed when hydrogen is added to a vegetable oil to make a more solid fat like shortening or margarine. This process is called hydrogenation, and it is used to increase the shelf life and maintain the flavor and texture of foods.

Keep trans fats as low as possible in the diet. Trans fats behave like saturated fats by raising the "bad" cholesterol, low-density lipoprotein (LDL), that may increase your risk of coronary heart disease (CHD), a leading cause of death in the United States.

As of January 1, 2006, all packaged foods including dietary supplements under the jurisdiction of the Food and Drug Administration (FDA) must list the amount of trans fat on the Nutrition Facts label. The trans fat amount is to be listed below the saturated fat line and expressed to the nearest 0.5 g increment when below 5 g and to the nearest g increment when above 5 g.

However, if the total fat is less than 0.5 g per serving and no claims are made about fat, fatty acids, or cholesterol content, there are two options for declaring trans fat. The manufacturer may either list the trans fat amount as zero (0 g) on its respective line or add a footnote stating "Not a significant source of trans fat."

Even though scientific reports have confirmed the relationship between trans fat and an increased risk of CHD, none have recommended an amount of trans fat that FDA could use to establish a Daily Value (DV). As a result, trans fat will only be listed with a gram amount.

FDA is allowing food manufacturers to request to use up old labels that do not list trans fat. See FDA’s guidance to industry document for more information (http://www.cfsan.fda.gov/~dms/transgu3.html). If trans fat is not yet listed on the Nutrition Facts label, you may wish to contact the manufacturer listed on the label for more information.

1. • Cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns.
2. • Hard margarine (stick margarine) and vegetable shortening.
3. • Pre-mixed products (cake mix, pancake mix, and chocolate drink mix).
4. • Fried foods (doughnuts, French fries, fried chicken including chicken nuggets, and hard taco shells).
5. • Snack foods (potato, corn, and tortilla chips; candy; packaged or microwave popcorn).

1. • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated (soybean, corn, safflower oils, and foods like nuts) and monounsaturated fatty acids (olive, sunflower, and canola oils) and make less than 10 percent of calories from saturated fats. Consume less than 300 mg/day of cholesterol and keep trans fats consumption as low as possible.
2. • Check the Nutrition Facts label to compare similar foods because the serving sizes are generally consistent, and choose the food with the lower amount of combined saturated and trans fats and the lower amount of cholesterol. It is important to check the Nutrition Facts label and the ingredient list frequently because ingredients can change at any time and could affect the nutrient content of the food.
3. • If the trans fat content is not yet on the Nutrition Facts label, check the ingredients list. Avoid foods that list "shortening" or "partially hydrogenated vegetable oil" as an ingredient. While ingredients cannot tell the whole story about trans fats, some may be indicators of possible trans fat content.
4. • Choose lean meats like poultry (without skin, not fried); lean beef and pork (trim visible fat, not fried); and, low-fat or fat-free milk or milk products.
5. • Choose fish more often at lunch or dinner. Fish such as salmon, trout, and herring are rich in omega-3 fatty acids. Omega-3 fatty acids have been reported to benefit the heart of healthy people and those at high risk or who have cardiovascular disease.
6. • When choosing foods low in saturated fat and cholesterol, use the Quick Guide to %DV: 5%DV or less is low and 20%DV or more is high. (Remember, there is no %DV recommendation for trans fat.)

What is trans fat? http://www.cfsan.fda.gov/~dms/transfat.html#whatis

Questions and Answers on the Trans Fat Final Rule http://www.cfsan.fda.gov/~dms/qatrans2.html

For the Food Safety and Inspection Service (FSIS) trans fat labeling statements, check the FSIS website:

For dietary guidance published jointly by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), please visit the Dietary Guidelines for Americans 2005 (sixth edition) website: http://www.healthierus.gov/dietaryguidelines/. U.S. Department of Agriculture h Food and Nutrition Service USDA prohibits discrimination in all its programs and activities on the basis of race, color, national origin, sex, age, or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W Whitten Building, 14th & Independence Avenue, SW, Washington, DC 20250-9410 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer.

To find more tips and suggestions on making healthy food choices and being active every day, please visit USDA’s MyPyramid food guidance system website: http://www.mypyramid.gov.