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Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: It is true that trans fat is especially bad for weight control?
A: Trans fat is found particularly in hydrogenated oils and as an ingredient in commercial snack foods and baked goods. Hydrogenated oils are commonly used in deep-frying fast food items. A recent study with male monkeys found that monkeys fed diets high in trans fat gained more weight, especially around the abdomen, than monkeys fed the same calories with a more healthful fat. The trans-fat fed monkeys received 8 percent of their calories from trans fat. (Before snack and fast food companies began reducing trans fat in their products over the last couple of years, the Food and Drug Administration estimated average American trans fat consumption as 2.6 percent of calories.) A large U.S. study found that men who consumed more of their calories from trans fat, measured just under a quarter-inch greater waist size after nine years then men who ate less calories from trans fat. Also, early research suggests that trans fat could increase insulin resistance in some people. Elevated insulin levels and insulin resistance increase the body?s tendency to store body fat, which is often deposited around the waist. Thus far, research on the association between trans fat and weight gain is too preliminary to draw any firm conclusions. However, if your diet is high in trans fat you are probably choosing a lot of relatively high-calorie foods, which makes weight control more difficult. We know that trans fat is a concern for heart health. Regardless of whether or not trans fat affects your waist, the smart strategy involves eating less deep-fried food and more nutritious, low-calorie fruits and vegetables.
Q: Does juice that contains added fiber contain bits of the fruit the juice is made from?
A: No. For nationally available products at this time, juice with added fiber is higher in fiber than regular juice, which contains virtually none. But the fiber comes from maltodextrins, a thickening agent usually made from cornstarch. This added ingredient turns juice into a good source of fiber, with about three grams per eight-ounce glass. The fiber it contains can help keep the digestive tract moving well. As the fiber is not made from fruit, it cannot give you the full antioxidant and cancer-protective benefits from all the substances found in solid fruit.
Q: What are some nutritious snacks I can bring in the car for my kids as I drive them from one activity to another?
A: Think about fruits, vegetables and whole grains, since they provide the energy and nutrients your children need most. Fresh fruits like apples and bananas or small bags of grapes work well. (You might want to keep a bag handy for disposal of the cores and peels.) Fill plastic containers with lightly sweetened shredded wheat cereal, whole-grain crackers, or your own ?trail mix? of small pretzels, cereal bits, nuts and raisins or other dried fruits. For snacks with a little more staying power, you might try sticks of string cheese (store with cold packs if you?re riding around with them for long periods) or small bags of nuts (for kids beyond choking age). Getting enough fluid is as important for children as it is for the rest of us. So try to bring along some bottles of 100 percent juice or chilled water.
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The American Institute for Cancer Research (AICR) offers a Nutrition Hotline online at www.aicr.org or via phone 9 a.m. to 5 p.m. ET, Monday-Friday, at 1-800-843-8114. This free service allows you to ask questions about diet, nutrition and cancer. A registered dietitian will respond to your email or call, usually within 3 business days. AICR is the only major cancer charity focusing exclusively on how the risk of cancer is reduced by healthy food and nutrition, physical activity and weight management. The Institute?s education programs help millions of Americans lower their cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. Over $77 million in funding has been provided. AICR is a member of the World Cancer Research Fund International.
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Diets 
