Trans Fat - Survival Solution Ebook

About The Author

Morton Keogh

Morton Keogh decided last Christmas to become more pro-active about his health.
But, he found a lot of conflicting information at every turn. It took so many hours sorting through the available information about trans-fats; studying the research, the stories of individuals who had used different methods and the claims of food processors, that he decided to put a simplified version of all that into this book.

He hopes that this book will help all readers in their quest to make the best choices for themselves and their families.

At least, it could save you hours of searching for basic facts which are often obscured by hype, help you work up questions to ask your Doctor, help you decode food labeling and avoid being taken in by clever, but worthless, advertising claims.

He emphasizes that you should consult your own health professional before making any significant change to your diet and always follow their professional advice.

They have the training and also knowledge of your personal health profile and other circumstances.

Table of Contents

1. Trans Fat - An Overview

• Trans Fatty Acids (TFA)
• History
• Effects of Trans Fats on Human Health and Cardiovascular Disease Risk.
• American Heart Association Recommendation

2. What is Trans Fat?

• Trans Fat in Our Food
• Fully Hydrogenated Oil

3. The Chemistry of Trans Fats

4. Presence in Food

• Confectionery
• Cakes and Biscuits
• Fast Food and Restaurants
• Naturally Occurring Trans Fats

5. Types of Dietary Fats You Can Choose

6. What Should You Eat and What to Avoid?

7. Trans Fat Myths

• Fat Intake in a Day

8. Associating Trans Fat with Heart Disease

9. Hidden Dangers of Trans Fat

• Other Bad Effects of Trans Fats

10. Trans Fat and Cholesterol

• How are Trans Fat and Cholesterol Related?
• How to Keep a Check on Cholesterol
• What is the ideal LDL and HDL target?
• HDL targets
• LDL targets

11. Trans Fats, Diabetes and Obesity

• Trans Fat and Diabetes
• Trans Fat and Obesity

12. Trans Fats, Pregnancy, Breast Feeding and Babies

• Trans fats and Newborn Babies
• How Much Trans Fat is in Mothers' Milk?
• Trans Fats and Breast-feeding Mothers

13. Trans Fats, Alzheimer Disease and Cognitive Decline

14. Trans Fats Cause Essential Fatty Acids Deficiency

• The Role of Trans Fats in Diets
• Deficiency of Omega-3 in Our Diets
• Deficiency of Omega-3 and Related Diseases
• The Ratio of Omega-3 and Omega-

15. Nutrition Facts on Labels - What to Look For, What is the Right Serving?

• Checking the Calorie Count
• What Should My Diet Consist of?
• What is an Ideal Nutritional Value?

16. Understanding the 'Daily Value'

• Upper and Lower Limits of Daily Value
• Understanding Footnotes on Nutrition Facts Labels
• Percent Daily Value
• Using the percentageDV Correctly
• A Quick Guide to PercentageDV
• The PercentageDV for Trans fats, Sugar and Proteins

17. Tips to Spot Trans Fat in Foods

• The Right Way of Identifying Trans Fats

18. Public Response and Regulation

• Denmark
• Canada
• European Union
• United States of America
• United Kingdom
• Food Industry Response
• The American Heart Association position
• The US Government Position

19. Choosing Healthier Foods

• Follow the Pyramid Guideline
• Be a Smart Shopper
• Make Fish a Part of Your Diet
• What Steps Can Parents Take?
• Trans Fat-Free Tips

20. Alternatives to Trans Fats

• Butterfat
• Butter
• Coconut and Palm Oils
• Traditional Liquid Vegetable Oils
• Fully Hydrogenated Oil
• Animal Fat
• Liquid Oils from Advanced Oilseeds

21. Suggested Menu for Every Meal

• Eat Lots of Fruits and Vegetables
• Base Your Meals on Starchy Foods
• Consume More Fish
• Sugar Intake in Our Diet
• Reduce your intake of saturated fat and sugar
• Your salt intake should be no more than 6 gm a day
• Drink Plenty of Water
• Be Active and Maintain a Healthy Weight
• Do Not Skip Breakfast

22. Fats and Their Substitutes

• How is the Fat Substitute Used?
• What are Fat Substitutes?
• Are Fat Substitutes Safe and Helpful?
• The Bad Fats vs. Good Fats
• Other Substitutes for Fats
• The Bad Fats
• The Good Fats

23. How to Be a Smart Shopper

• The Pyramid Guideline
• Always Plan
• Be Supermarket Savvy

24. Trans Fat FAQ

• What are Trans Fats?
• What is Dietary Fat?
• Why Did Trans Fats Become Useful?
• Which Products Contains Trans Fats?
• Why is Trans Fat Now an Issue?
• How Much Trans Fat is Okay for a Diet?
• Food Choices to Reduce intake of Saturated Fats and Trans Fats
• How can I Reduce My Intake of Trans Fat?
• How to Avoid Trans Fat?
• Is Trans Fats Part of the Obesity Problem?
• Healthy Substitutes for Trans Fats?
• The Role of Trans Fats in Diets
• Effects of Trans Fats, Saturated Fats and Dietary Cholesterol on Blood Cholesterol?