Fats: For Your Health

The body needs a certain amount of fat in the diet. It stores fat to serve as a quick energy source and to protect important organs. However, all fats and oils are high in calories. Fats provide 9 calories for each gram contained in food, while protein and carbohydrates each provide only 4 calories. While fat is necessary and essential for proper health, some types of fats are damaging to the cardiovascular system.

Artery-clogging fats that increase blood cholesterol include saturated fat and trans fat. Saturated fat mainly comes from animal sources like meat and dairy products, but it can also be found in coconut and palm oils. Trans fat comes from hydrogenated vegetable oils, like margarine and vegetable shortening. Both saturated fats and trans fats stay solid at room temperature.

A more heart healthy fat is unsaturated fat, generally found in vegetables. This type of fat includes both monounsaturated and polyunsaturated fats. Monounsaturated fat is found in olive, canola and peanut oils. These oils are liquid at room temperature but start to thicken when refrigerated. This type of fat is considered the healthiest for your heart and body. Avocados and nuts also contain monounsaturated fat. Polyunsaturated fat is found in soybean, corn, safflower and sunflower oils. These oils are liquid at room temperature and in the refrigerator. This type of fat is considered the next healthiest fat that does not clog arteries.

However, when unsaturated vegetable oils are manufactured into solid form, they turn into trans fats. This type of fat is commonly called fully or partially hydrogenated vegetable oil in a food's list of ingredients. Trans fats are found in hundreds of processed foods, usually to protect against spoiling and to enhance flavor. Restaurants tend to use a lot of trans fat (hydrogenated vegetable oil), especially for frying.

Trans fats are even worse for the cardiovascular system than saturated fats. Researchers have conservatively calculated that trans fats alone account for at least 30,000 premature deaths from heart disease every year in the United States. Recent studies indicate that trans fats drive up the body's LDL, the bad cholesterol, even faster than saturated fats. High levels of cholesterol have been linked to heart disease and stroke.

Diets high in fat, particularly saturated fat, also promotes breast, colon, endometrial, lung, prostate and rectal cancers. Therefore, saturated fats and trans fats are the only fats that we should strive to eliminate from our diet. Replace these fats with monounsaturated and polyunsaturated fats. The American Heart Association recommends that daily fat intake should be less than 30 percent of total calories; saturated fat intake less than 8-10 percent of total calories, and cholesterol less than 300 milligrams per day. Always read the Nutrition Facts label and list of ingredients to find out the amount of, and the type of, fat contained in any particular food.

Want a delicious and nutritious alternative to mayonnaise? Then try this recipe which makes a wonderful heart-healthy cholesterol-free sandwich spread!

Tofu Mayo
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5.3 ounces tofu (1/3 of a 16-ounce block firm tofu)
3 tablespoons soymilk
3 tablespoons canola oil
1 tablespoon Dijon mustard
1/2 teaspoon salt

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1. Blend ingredients in a food processor for a full 1-2 minutes, or until it's smooth and creamy.
2. Transfer spread into a jar and chill. Use in place of traditional mayonnaise.
   Makes about 1 cup (8 ounces)

Constipation in Children

The most common cause of constipation is a decision made by the child to delay going to the bathroom after having a painful experience. While there are few well-designed studies that have focused on childhood constipation, it is recognized that increasing fibre intake is important in preventing ongoing problems.

What is constipation?

A child is constipated when stools are hard, dry and difficult to pass. Infrequent, soft stools passed without pain are not a sign of constipation.

Possible causes of constipation in children over one year:

1. Too much milk or cheese and not enough high fibre foods
2. Not enough fruit, vegetables or whole grains
3. Not enough water
4. Not enough active play

Helpful Tips:

• Breastfeed into the 2nd year of life and beyond
• Offer no more than 3 cups of milk per day to encourage appetite for other foods
• Offer more water
• If you are giving fruit juice, dilute it well with water to increase fluid intake.
• Offer whole grain breads with 2 or more grams of fibre per slice
• Offer cereals with 4 grams or more fibre per serving. Try the recipe below.
• Add some oat bran, fruits or raisins to hot cereal.
• Offer fresh fruit and raw or cooked vegetables more often than juice.
• Get creative with baked beans. Try them on baked potatoes, crackers, in tacos or on toast.
• Encourage lots of active play
• Have regular meals and snack times
• Have a regular toilet time and routine.

Cereal Snack - for children aged 2 or older
One serving = 1/4 to ½ cup

Choose a variety of any of the following to make a total of 2 cups of cereal:

• 1/2 cup Shreddies
• 1/2 cup Rice Chex
• 1/2 cup Corn Bran
  1/2 cup Oat Rings
• Add 1/2 cup dried fruit - choose from any of the following: Raisins, Apricots, Peaches, Apples, Pitted Prunes, Craisins.
• Mix dried cereal and fruit together. For a treat, add a few chocolate chips.