Avoid trans fats

Avoid trans fats

French fries and other fried foods may contain artificial trans fats that are dangerous to your child’s health. Fast food, packaged food, baked goods, sweets, and anything fried in vegetable oil often contain trans fat, even if the packaging claims it’s “trans fat-free.” Try to eliminate or cut back on:

  • Commercially-baked goods (cookies, crackers, cakes, muffins, pie crusts, pizza dough, breads like hamburger buns)
  • Packaged snack foods (crackers, microwave popcorn, chips, candy)
  • Solid fats (stick margarine, vegetable shortening)
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish, hard taco shells)
  • Pre-mixed products (cake mix, pancake, chocolate milk)

Add more healthy fats

Eating foods rich in monounsaturated and polyunsaturated fat is an important part of a healthy diet and can help a child control blood sugar and avoid diabetes. These “good” fats include:

  1. Avocados
  2. Olives
  3. Olive oil
  4. Nuts such as almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews, and walnuts
  5. Fatty fish such as salmon, tuna, mackerel, herring, trout, sardines, or sablefish
  6. Non-GMO sources of soy and tofu
  7. Brussels sprouts, kale, spinach
  8. Sunflower, sesame, and pumpkin seeds
  9. Flaxseed
  10. Butter is back …no more than 15 g a day !!

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