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Trans Fats 101: A Suggested Menu for Every Meal of Your Day

So you want to avoid or limit your intake of foods with trans fatty acids, but aren't sure where to begin. University of Maryland Medical Center registered dietitian Mary Beth Sodus has created a suggested daily menu (below) by meal to help you get started on the road to reducing the trans fats in your diet.

Breakfast:

Fresh fruit, Cheerios, Shredded Wheat, flake cereals, skim or 1% milk, yogurt, soymilk, oatmeal, multi-grain or whole wheat bread, almond or peanut butter, nuts such as walnuts & almonds in cereal or on yogurt.

Snack or Lunch:

Trans Fats 101

Strawberries, kiwi, oranges, bananas, celery with peanut butter, baby carrots with hummus or low fat dip, soy chips, small boxes of raisins, raisins, nuts, walnuts, Spanish peanuts, Starkist Tuna Lunch to Go, pineapple, tropical fruit, peaches, or applesauce, rice cakes with natural peanut butter or almond butter, 50% light Cabot cheddar with melba rounds.

Quick Dinners:

Rotisserie chicken, instant couscous, microwave or steamed green beans and watermelon for dessert.
Oven warmed flour tortillas with low fat refried beans, part skim mozzarella cheese, and salsa. Serve with a salad or corn, broccoli and red peppers.
Frozen stir-fry with chicken, beef or shrimp, quick cooking rice, frozen fruit pops.
Spinach steamed and sautéed with garlic, plus one can of garbanzo beans and feta cheese with Pamela's ginger cookies for dessert.
Salmon or chicken on the grill with oven-blasted veggies.

This page was last updated on: April 17, 2007.

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