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The following four guidelines will help to insure an appropriate quantity and balance of essential fatty acids in vegetarian and vegan diets: Limit intake of saturated fats and trans fatty acids. In vegetarian diets the primary sources of saturated fats are dairy products and eggs, while vegan diets are low in saturated fats, unless there is a heavy reliance on tropical oils. Trans fatty acids come primarily food labeling from hydrogenated vegetable food labeling oils. These fats have the potential to food labeling interfere with the conversion of alpha-linolenic acid to DHA, in addition to increasing risk for degenerative diseases. Trans fatty acids are plentiful in shortening, hydrogenated margarines, processed foods containing hydrogenated and partially hydrogenated vegetable oils (crackers, cookies, cakes, pastries, frozen convenience foods, snack foods) and fast foods (hydrogenated oils are used for deep frying). Make monounsaturated fats the principal fat in the diet. Monounsaturated fats should make up the largest portion of fat in the diet, as they have proven to have neutral or positive affects on health.
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