IT PAYS TO UNDERSTAND YOUR FAT

Keeping that New Year's resolution to lose weight will be easier if you understand the nature of fats in the foods you eat. Holly Scherer, a registered dietitian from the University of Michigan Health System says saturated fat and trans-fat are the "bad fats" because they raise cholesterol and increase risk for heart disease. Saturated fat is found in greater amounts in butter, cheese, whole milk, whole milk products, meat and poultry. By 2006, all manufacturers will be required to list the amount of trans-fat in foods. "Trans-fatty acids are formed during processing to help make products stay on the shelf longer," Scherer says. Foods high in trans-fat include stick margarine, vegetable shortening, cookies, crackers, snack foods, fried foods and other processed foods. If the amount of trans-fat is not listed, look in the ingredients list for words such as "partially hydrogenated oils." This indicates trans-fats probably are in the product. For a 2,000 calorie diet, the total fat should not go over 65 grams and saturated or trans-fat should not be more than a combined 20 grams.

RYE A GOOD SOURCE OF DIETARY FIBER

Rye is a good source of dietary fiber, which is important for overall health, researchers in Finland say. Many of the health benefits of dietary fiber come from its microbial fermentation in the large intestine. Researchers say rye is the main source of dietary fiber in Finland and rye bran, in particular, is rich in fiber. Rye also contains a significant fructan concentration, which also is a component of dietary fiber.