Healthier Habits: Expert-Approved Strategies To Minimise Trans Fat

In today’s generation, trans fat consumption has increased manifold because of the availability of packaged food like pastries, cookies, cakes, pies, muffins, doughnuts, potato chips, tortilla chips, popcorn, and crackers. On top of it, deep-fried food items like French fries, fried chicken, onion rings, and fried fish have taken a major portion of people’s diets these days. Trans fat also known as hydrogenated oil is responsible for causing various health risks including the risk of heart disease. Thus, it is important to reduce their consumption to maintain our health. We connected to expert Chhavi Rohilla, Founder of Nutrindulgence to know about the strategies in which you can cut down your trans fat intake. 

Read Food Labels

Read the nutrition labels of the packaged food before putting them in your shopping cart. Look for the presence of “partially hydrogenated oils” or “hydrogenated oils” in the ingredients list, as these indicate the presence of trans fats. Choose products with zero grams of trans fat or those that do not contain partially hydrogenated oils.

Read Food Labels

Choose Whole Foods

Focus on consuming whole foods which are minimally processed foods such as fruits, vegetables, whole grains, lean proteins and nuts which contain little to no trans fat. 

Whole Foods

Cook At Home

It’s easier to order meals from restaurants but a habit of ordering food can be detrimental to your health. Thus it is advised to prepare meals at home using fresh ingredients whenever possible. Cooking from scratch allows you to control the type and amount of fats used in your recipes, reducing the intake of trans fats.

Cook At Home

Limit Fast And Processed Food

Minimise the consumption of fast food and heavily processed foods, as they often contain high amounts of trans fats. opt for healthier alternatives or prepare homemade versions of your favourite fast-food items.

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Does your diet affect your fertility?

The authors of a 2021 review of research on the possible link between diet and female fertility concluded that, while their recommendations focused on women, “diet and nutritional patterns are undoubtedly significant for both male and female fertility”.

The researchers gave a detailed overview of the effects of individual nutrients and the foods that contain them. They also emphasised the importance of involving a clinical dietician in the care of couples planning a pregnancy. Broadly speaking, their summary recommended foods such as vegetables, fruit, whole-grain pasta and whole-grain bread (for carbohydrates); sources of healthy fat such as oily fish; and legumes, eggs and lean meat for protein. They also pointed out the important role of certain nutrients that may sometimes be overlooked: these include iodine, which helps the proper development of the fetus and the expectant mother’s thyroid function.

For alcohol, the advice is clear and consistent across the research. The CDC states: “there is no known safe amount of alcohol use during pregnancy or while trying to get pregnant.” This goes for all types of alcohol, including all wines and beer. The advice is to avoid it altogether.

If you have any concerns or questions about your diet and how it might affect your fertility, the best step is to consult your healthcare provider. And while certain foods do appear to play a positive role in fertility, it’s important not to overstate their power. Infertility is complex, as are its cause. Worrying over one’s diet can cause unnecessary stress as well as feelings of guilt and shame. Those struggling to conceive can rest assured that the problem is unlikely to be rooted in one specific thing they did or did not eat.

Wilkinson says that people with fertility issues are often searching for a single fertility-promoting food

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