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Ground beefJust as with dairy products, beef can also contain natural trans fat. So although the big chains have worked hard to remove partially hydrogenated oils from their fried foods, most restaurant burgers still contain significant levels of trans fat, including Applebee's Quesadilla Burger with 3.5 grams.
You'll also find trans fat in many frozen burgers, beef sausages, beef hot dogs, and ground beef.
But animal products, like fried foods, don't make for the healthiest of diets. Instead of meat, especially red meat, go for plant-based foods.
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Cookies and CakesOreos phased out trans fat in 2006 after Kraft Foods was sued by the Campaign to Ban Partially Hydrogenated Oils. (The lawsuit was dismissed.) Chips Ahoy!, Nilla Wafers, and Girl Scout cookies also now fall below 0.5 grams per serving, although some still contain partially hydrogenated oils.
Beware of store-bought frozen desserts, some of which contain trans fats, Pepperidge Farm Classic Coconut Layer Cake and Sara Lee Strawberry Cream Cake among them. Each has 2.5 grams of trans fat per serving.
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Biscuits and sweet rollsMany chains—Burger King, McDonald's, and Popeyes—now offer biscuits with 0 grams of trans fat per serving. Most Cinnabon locations are trans fat–free (including all locations in California and New York), but Krispy Kreme's large cinnamon and pecan rolls still have 1 gram each.
And check the grocery-store type. Pillsbury's refrigerated Cinnabon Inspired Cinnamon Rolls have 0.5 grams of trans fat per serving. Other varieties don't have trans fat on the label but do have partially hydrogenated oil in the ingredients including Pillsbury's Grands! Homestyle Buttermilk.
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Breakfast sandwichesDoughnuts are often the poster-child food for trans fat, but in 2007, Dunkin' Donuts reformulated their menu so most items now contain 0 grams per serving (or at least fall below 0.5 grams).
Unfortunately that's not always true for breakfast sandwiches served on biscuits at other chains, such as Carl's Jr.. Some sandwiches have 6 grams of trans fat. And at the grocery store, steer clear of White Castle hamburgers and cheeseburgers (0.5 and 1 gram of trans fat per serving respectively.
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Frozen or creamy beveragesKrispy Kreme has also reduced trans fats in their doughnuts to below 0.5 grams per serving, but there's still a surprising non-doughnut source of trans fat on their menu—the worst item on our list, in fact.
A 20-ounce Chocolate Chip Cookie Dough Arctic Avalanche contains a whopping 9 grams of trans fat. Across the board, many of the restaurant shakes and creamy drinks we looked at contained half a gram or a gram (hot chocolate beverages too), but nothing came close to this over-the-top blend of soft-serve ice cream and cookie dough mix-ins.
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Meat sticksYou're packing more than just protein when you snap into a Slim Jim: The Giant size Dare and Monster versions of this jerky strip contain 1 and either 1.5 or 2 grams of trans fat, respectively. (The original, smaller snack sticks also contain trans fat, which occurs naturally in beef, in smaller amounts.)
Instead of processed meat sticks, aim to eat more plant-based snacks such as fruit or raw vegetables. And get most of your protein from heart-healthy fish, poultry, lentils, soybeans, and nuts.
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CrackersNabisco's Premium Saltines, Stoned Wheat Thins, and Ritz have trans-fat levels below 0.5 grams per serving, but some varieties contain partially hydrogenated cottonseed oil in their ingredients lists. If you eat more than a few crackers, even this small amount will add up.
To be sure you're buying crackers that contain no trans fat, read the ingredients list before even looking at the nutrition label. Choose snacks that avoid partially hydrogenated oils altogether, such as Stacy's Pita Chips or Annie's Bunnies.
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Frozen dinnersFrozen foods are likely to contain trans fat not just to make the foods more stable but also to give them a fattier feel in your mouth.
Frozen dinners and microwave meals are some of the biggest problems. Marie Callender's Country Fried Beef, Grilled Chicken Alfredo Bake, and Fettuccini Alfredo dinners, for example, each contain 0.5 grams of trans fat.
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Asian crunchy noodlesLa Choy's ready-to-eat chow mein and rice noodles can provide a tasty crunch in salads or stir-fries, but they also deliver 1.5 grams of trans fat per 1/2-cup serving. (For a similar but heart-healthy crunch, try slivered almonds instead.)
Partially hydrogenated oils can also lurk in packages of ramen noodles and microwave soup cups.
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Canned chiliSeveral varieties of Wolf Brand canned chili—with and without beans—contain between 0.5 and 1.5 grams of trans fat per serving.
A better bet is the company's trans-fat free turkey chili, which also has fewer calories and less saturated fat.
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Packaged puddingSnack Pack's Dessert Twists Caramel Cream Pudding may be "made with real nonfat milk," but it's far from a health food. The caramel cream flavor contains 1 gram of trans fat, and all flavors pack between 8% and 10% of your daily allowance for saturated fat.
The brand's other flavors all claim no trans fat on their nutrition labels, but it's a good idea to read the ingredients list of any pudding or creamy dessert to rule out low levels of partially hydrogenated oils flying under the radar.
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