We’re eating less trans fat than we did 30 years ago, but we haven’t cut it by enough. A new study in The Journal of the American Heart Association analyzed the types of fat 12,000 adults were eating through six surveys that were part of the Minnesota Health Survey.
Between 1980-2009, both men and women slashed their trans fat consumption by about a third—32% and 35%, respectively. That’s encouraging, but the study also found that 1.9% of men’s daily calories come from trans fat, while 1.7% of women’s calories do. Per American Heart Association guidelines, that number should be much smaller: no more than 1% of daily calories.
Saturated fat dropped too, but people still eat about twice as much as the American Heart Association thinks is healthy. Omega-3 intake didn’t change much, and the group thinks it should be higher.
That makes for a mixed report card on fat, and another recent study found that we eat way more trans fat than we think. It lurks in all kinds of packaged foods—even in the labels that read “0 grams of trans fat”—and is linked to a higher risk of heart disease. Last year, the FDA declared that it’s considering revoking trans fat’s classification as “generally recognized as safe,” or GRAS.
To steer clear of added trans fat, check ingredient labels for words like “partially hydrogenated oil.” Even a little goes a long way toward 1% of your daily calories.
QUIZ: Should You Eat This or That?
Which is better for you: Half cup of ice cream or 3 scoops of sorbet?Getty Images (4)Answer: A half cup of ice cream
If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat.Getty Images (5); Gif by Mia Tramz for TIMEWhich is better for you: Real butter or spray on fake butter?Getty Images; Tara Johnson for TIMEAnswer: Butter
Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients.Getty Images (1); Gif by Mia Tramz for TIMEWhich is better for you: A turkey burger or a sirloin burger?Getty Images (2)Answer: Sirloin burger
Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings.Getty Images (1); Gif by Mia Tramz for TIMEWhich is better for you: Almonds or pretzels?Getty Images (2)Answer: Almonds
Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content.Getty Images (1); Gif by Mia Tramz for TIMEWhich is better for you: Special K or eggs?AP; Getty ImagesAnswer: Eggs
In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast. Getty Images (1); Gif by Mia Tramz for TIMEWhich is better for you: Fat free salad dressing or regular salad dressing?Tara Johnson for TIMEAnswer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt.Tara Johnson for TIME (5); Gif by Mia Tramz for TIMEWhich is better for you: A low fat cookie or dark chocolate?Getty Images (2)Answer: Dark chocolate “People believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies tend to be high in carbs, sugar and fake sugar. Try a nice piece of antioxidant-rich dark chocolate instead.Getty Images (2); Gif by Mia Tramz for TIMEWhich is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt?Tara Johnson for TIMEAnswer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein.Tara Johnson for TIME (2); Gif by Mia Tramz for TIME
